TEAMs of 2/3: 15 Minute AMRAP: Alt as needed 21 Box Jumps (24,2o) 15 Power Cleans (115,75) (95,65) (75,55). **135,95 9 OHS/FS (Same Bar). **  if you have 3rd Person Row/bike  15/10 Calories Rest 5 Minutes For Time: 60 Cal Row/Bike 90 Box Jumps 60 Cal Row/bike 60 Power Cleans (Same Bar) 60 Cal Row/Bike 30 OHS/FS

** These days may be boring to some but serve a purpose. Slow down and focus on getting stronger and developing more stability overall. Accessory WOD: 3 rounds not for time: 10-14 KB Russian Twist (over and back) 10-15 Barbell Glue Bridges (1-2 second pause at top)   10-12 Single Arm KB Press  (Seated position on […]

30 Minute AMRAP: 200 M Run 15 Wall Balls (20,14) 200 M Run 15 Deadlifts (135,95) (115,75) (95,65). **185,125 200 M Run 15 Burpees

Hang squat clean + 2 front squats ( 12 minutes) 10 Minute amrap: 7 hang squat cleans (135,95) (115,75) (95,65) *155,105 14 kb swings (24,16) ** 32,24 42 dubs   Extra conditioning: 3 rounds 15/ 10 cal row 10 burpees *2-5 mu (Comp) Rest as needed

**TEAM WOD TOMORROW @ 9 AM!! Every  90 Seconds for 8 Lifts : 3 OHS or Front Squats   ( From Rack)  *** Comp From Floor   3 Rounds For Time: 15 T2b/knee Raises/Med Ball Sit Ups 12 Box Jumps (24,20) **30,24) 9  Power Snatches (115,75) (95,65) (75,55)   ** Squat Snatch (135,95)   Extra […]

TEAMS of 2/3: 3 Rounds for time: 50 Thrusters (95,65) (75,55) (55,35) 75 DB Snatches (50,35) (35,20) 50 HSPU/HRPU/Pike Push Ups Rest 2 Minutes after each round

Accessory Work 3 Rounds Not For Time: 10 Barbell Pendlay Rows 10 Barbell Glute Bridge Ups 10 Barbell Roll outs 12 DB or KB Single Arm Press (Alternating arms, Be nice and controlled)   Tabata: 8    Rounds (20:10) Row/ Bike Calories Run 400 In 4 Minute Window Dubs Run 400 In 4 Minute Window ** […]

EMOM X 30: Minute 1- 10-15 Wall Balls (20,14) Minute 2- 5-10 Power Cleans (135,95) (115,75) (95,65) Minute 3- 2-5 Ring MU or 5-10 Pull Ups  

Push Jerk – 1-1-1-1-1-1-1.  (Climbing)   4 RFT: 12 Lateral Burpees over Bar 8 Push Jerks (135,95) (115,75) (95,65). **155,105 ** 10 Minute Cap!!     Extra Conditioning: Row 500 Meters X 4 Sets.  **rest as needed between sets ** comp athletes max set of Muscle Ups after each set

** TEAM WOD TOMORROW @ 9 AM ** CPR CERT. FOLLOWING TEAM WOD FOR ANYONE INTERESTED.  (COST $40 PER PERSON)Please email me or text me interested   Every 90 Seconds for 8 Sets Perform: 3 Position Snatch  (Ground, Above Knee, Pockets)   For Time: Row 1000/800 Meters or 800 Run 50 KB Swings (24,16) ** 32,24 […]