WOD Workout AMRAP x 15 MINUTES 200m Run 10 Hang Power Cleans (155/105)|(135/95) 10 Back Squats (155/105)|(135/95) yes, its from the ground 😏 Finisher NOT FOR TIME 30 Barbell Roll-Outs* *Slow... Read More
WOD Workout 8 ROUNDS FOR QUALITY 2:00 Moderate Pace Bike* 1:00 DBL KB Front Rack Hold (53/35)|(35/26) 1:00 Bar Hang / Quality Ring Rows** *RPM should be same every round.... Read More
WOD Strength/Skill EMOM x 10 MINUTES Min 1 — 5-8 Reps of HSPU or HSPU Skill* Min 2 — Moderate Pace Row or Bike *Advanced athletes should practice HS Walk... Read More
WOD Workout THREE AMRAPS AMRAP x 5 MINUTES Max Wall Ball (20/14) -Rest 2:00- AMRAP x 5 MINUTES Max Calorie Row -Rest 2:00- AMRAP x 5 MINUTES Max Power Snatch... Read More
OPEN GYM 10AM to Noon Suggested WOD Workout EMOM x 30 MINUTES AT MODERATE EFFORT MIn 1 – :45 Calorie Bike Min 2 – 15 Russian KB Swings (athlete choice)... Read More
WOD Workout PARTNER WORKOUT Teams of 2 Complete… AMRAP x 8 MINUTES 8 DB Power Clean (50/40)|(40/30) 8 DB Farmer’s Lunge -Rest 2:00- AMRAP x 8 MINUTES 8 DB Power... Read More
Strength/Skill EXTENDED WARM-UP 3 SETS 5 OHS (3131) *Perform with empty bar or PVC and perfect mechanics Workout NANCY 5 ROUNDS FOR TIME 400m Run 15 OHS (95/65)|(75/55)