WOD

Deficit Deadlifts 8×2 @80% 5 Rounds For Time12 Toes to Bar100M Run

Split Jerk Build OTM for 10M “BFF”Teams of 2:Ascending Ladder for 25 Minutes3-6-9-12-15…Row CaloriesKettlebell Swings 53/25lbsWallballs 20/14**Athletes Alternate Exercises

OTM for 5 MinutesPower Snatch 5 reps @ 55-65% AMRAP in 10 Minutes200/175 Meter Row10 Burpees Over Rower Rest 3 minutes AMRAP in 10 Minutes20/15... Read More

4 Rounds for Max RepsM1: Push UpsM2: KB Swings 53/35lbsM3: Overhead Squats 75/55M4: Bike for CalsM5: Rest Strength: 5 sets of10-12 Supinated BB Rows3 sets10-12... Read More

Deficit Deadlifts 2″ Riser   5×5 @ 72.5% Teams of 280 Cal Row120 Wall Balls 20/14lbs60 Cal Row100 Wall Balls40 Cal Row80 Wall Balls Strength... Read More

Split Jerk Build over 12 Minutes “Double Header”For Time:50/35 Calorie Assault Bike… Directly into:100-80-60-40-20 – Double-Unders25-20-15-10-5 – Toes To Bar… Directly into:50/35 Calorie Assault Bike 

OTM for 5 Minutes5 Power Cleans (light)Rest 1 MinuteOTM for 5 Minutes3 Power Cleans (medium)Rest 1 MinuteOT30s for 5 Minutes1 Power Clean (heavy)OTM for 5... Read More

“Run DMC”4 Rounds:200 Meter Run, 8 Bar Muscle-Ups200 Meter Run, 12 DB Power Snatches 70/50 Strength  5 sets1 Arm DB Bench Press 10/101 Arm DB... Read More