WOD

Metcon (AMRAP – Rounds and Reps) In Teams of 2AMRAP 20:75 Wallballs (20/14)60 AbMat Sit-ups45/30 Calorie Row30 Burpee Box Jumps (24/20) Fx: (14/10)

Snatch Complex (Build to a heavy complex) EMOM 101 Power Snatch + 1 Hang Power SnatchNote all weights in the 10 sets Randy (Time) For... Read More

Tempo Back Squat (5 x 2) 5 Seconds Down, 3 Seconds Pause Metcon (Time) 1-2-3-4-5-6-7-8-9-10:Dumbbell Front Squats (50’s/35’s) After Each Round: 30 Double Unders MRx:... Read More

AMRAP 16:15 (R) Single Arm Dumbbell Hang Clean and Jerks (50/35)15 (L) Single Arm Dumbbell Hang Clean and Jerks (50/35)25 Alt Lunges (R+L=2)20 Lateral Barbell... Read More

AMRAP 5: (Rx/MRx)27/20 Calorie Row27 Thrusters (115/80)27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5:21/15 Calorie Row21 Thrusters (95/65)21 Toes to Bar Rest 5... Read More

Metcon (Time) 5 Rounds:12 Goblet Reverse Lunges (53/35)9 Power Cleans (115/80)6 Strict Handstand Push-ups MRx: Strict DB Press (50/35)Fx: Lunges (35/26)| Power Cleans(95/65)Strict DB Press... Read More