WOD

Strict Press 1RM*10 minutes AMRAP in 12 Minutes50 Foot Walking Lunge 50/35s10 Burpees Over Dumbbells10 Pull Ups

Front Squat 1RM*10 minutes For Time18-15-12Power Clean 155/105Cal Bike

Bench Press 3×10@70% Dirt Nap 3 Rounds15 Hang Squat Cleans 115/75lbs15 Lateral Burpees over bar Post WOD3 rounds30s plank30s glute bridge hold10 hollow rocks10 arch rocks

“The Joker”For Time:1 Toes to Bar, 10 Deadlifts2 Toes to Bar, 9 Deadlifts3 Toes to Bar, 8 Deadlifts4 Toes to Bar, 7 Deadlifts5 Toes to... Read More

Build to a 1 rep max Weighted Pull Up  or OTM for 5 comple 3 negativesThen 3 sets of 25% of total from Density Test... Read More

“Fancy Pants”For Time:21 Hang Power Snatches, 200m Run21 Overhead Squats, 200m Run15 Hang Power Snatches, 200m Run15 Overhead Squats, 200m Run9 Hang Power Snatches, 200m... Read More

Strict Press 3×10@70% 3-4 sets8-12 Chest Supported DB Row8-12 Supinated Grip Pull Ups8-12 Rear Delt Raise 4 Rounds for Max Reps2 minute Bike1 minute of... Read More

Front Squat 3×10 @ 70% 3 Rounds for Time30/20 Cal Row20 DB Box Step Overs 24/20″ 70/50lbs comp train   50/35 RX  35/20scaled10 Bar Muscle... Read More

Bench Press 5×1 @ 85% 27-21-15-9 Cals on Bike Burpee Box Jump Overs 24/20″ Strength & Conditioning Bench Press  5×1 @ 85% 3 sets 8-12... Read More

Front Squat 5×1 @ 85% of max OT1:15 Wall Street 3 Rounds: 800m Run 40 Kettlebell Swings 53/35#s 40 Wallballs 20/14