WOD

A) Tabata Row B) 5RFT 10 Thrusters 95/65 10 Bar over Burpees

A) Turkish get ups 3×1 B) For time: 20 Clean and Jerk 95/65 400m run 15 Clean and Jerk 115/75 400m run 10 Clean and... Read More

A) Bench press 1×8 1×6 1×4 1×2 B) For time: 10.8.6.4.2.4.6.8.10 Deadlifts 185/135 Box jump overs 24/20 Hand release push ups

A) Emom 4 2 Snatch Pull Heavy 110% Rest 2 min. Emom 3 8 Hang Power Snatch (60%) Rest 2 min Emom 4 2 Squat... Read More

Partner Wod Amrap 22 22 Synchro plate OH walking lunges 11 Synchro Burpee 2 rope climb (one at time) 11 Synchro Goblet Squat 53/35 22... Read More

A) Emom 6 14/10 cal Row B) 3 RFT 40 Box Jump overs 30 Wall ball 20 Alt. DB Snatch 50/35 10 T2B

A) 5×3 OHS ( build) B) Amrap 12 6x10m shuttle sprint ( touch line ) 20 G2O 45/25 10 pull ups —FB 3 bar/ring muscle... Read More

A) Front Squat Take 15 min. Build to heavy 3 rep B) On a running clock 16 min. Amrap 4 10/8 cal bike 8 Push... Read More