WOD: 15 MIN AMRAP 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target CORE CASHOUT: 3 rounds NOT for time: 20 Russian Med Ball Twists 20 Med Ball SitupsRead more
Strength: Deadlift 10 MIN EMOM (5 mins to warmup to 70% then…) 2 Deadlifts all at 70% of 1rm WOD: 11 MIN AMRAP 3 Bar Muscle-Ups (scaled version is 3 pullups to 3 dips or 3 jumping box mu) 6 Deadlifts (225/155/105) 9/6 Calorie BikeRead more
5 Rounds For Time: 5 Clean and Jerks (155/105/95) 10 bar facing burpees 200m run CORE CASHOUT: 3 rounds NOT for time 10 toes toches to rig : 30 sec low plank holdRead more
Strength: Back Squat 5X2 all at 80% of 1rm (15 minutes to complete including the warm-up) WOD: 20-16-12 reps of Back Squat (95/55/65) *must clean weight off the ground Pushups Overhead Walking Plate Lunge (45/25) alt. each legRead more
