WOD

Strength & Conditioning Class Pull Up Density Test 90s max Pull Ups 60s rest 60s max Pull Ups 30s rest  30s max Pull ups 3... Read More

Deadlift 5×5@77.5% 4 Rounds For Time 100 Double Unders 16 DB 1 Arm Hang Squat Cleans 50/35lbs (8 each arm) 8 Bar Muscle Ups

Bench Press 5×5@ 77.5% For Time 175/150 Cal Row *Every 2 Minutes 20/15 Push Ups Strength & Conditioning Class Bench Press 5×5@77.5% 3-4 sets 8-12... Read More

Front Squat 5×5@77.5% 7 Rounds for Time 11 Overhead Squat 95/65lbs 11 Toes to bar

For Time 5/4 Rope Climbs  (1st climb legless) 50 Foot Double KB Front Rack Carry 32/24kg 9 Overhead Squats 95/65lbs 50 Foot Double KB Front... Read More

Strict Press 5RM 3 Rounds AMRAP in 5Min 10 Back Rack Reverse Lunge 115/75# 10 Hang Power Cleans 115/75#

Strength & Conditioning Class Deadlifts 3RM or Bench Press 3RM 3 sets of   8-12 1 Arm DB Bench 8-12/8-12  KB Alternating Press 8-12 Rolling Tricep... Read More

Bench Press 3RM In Teams of 2 Alternate a 400m Run with your partner for 5 rounds then: 100 Push Ups 20 Rope Climbs

Deadlift 3RM AMRAP in 15 Minutes 12 Front Squats 135/95lbs 8 Strict HSPU 15 Toes to Bar Strength & Conditioning Class Back Squat 3 RM... Read More

Strict Press 3RM 50 Chest to Bar Pull Ups 15/12 Cal Row 10 Power Cleans  205/145lbs 15/12 Cal Row 8 Power Cleans 15/12 Cal Row... Read More