WODs & News

Buy in 2000M Row 

Directly into 2 Rounds 

10 back squats 135/96/65 clean the weight to your back squat 

30 KB swings 53/35/26

10 Push Presses 135/95/65

30 Goblet squats 53/35/26

Strength: Squat Snatch build to a heavy set of 3

Conditioning: 13 MIN AMRAP 

12 overhead squats 95/65/45lbs 

10 bar facing burpees

Teams of 2
AMRAP 25:
10/7 /5 Calorie Assault Bike
10 Slamballs (30/20/10)
10 Shuttle Runs (10 Meters) approx length of Rig 

Partner 1 must complete a full round before partner 2 goes. 1 works and 1 rests 

Strength:

Thruster build to heavy set of 3

Conditioning: 

3 Rounds:
10 Thrusters (115/85/65)
20 Deadlifts (115/85/65)
50 Double Unders

“Point Break”

AMRAP 15: 

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35/25) total. Switch every 5 reps 

15 AbMat Sit-ups

Cashout: TABATA coaches choice 

Compwod: 
“Klepto – Teamified”5 Rounds (teams of 2 – alternate reps)

40 Box Jumps 30/2430

30 Burpees

20 Squat Cleans 155/105lbs

 *200 meter partner run after each round