WOD

Strength & Conditioning Class Deadlifts  3×10 @70% 3 sets of   8-12 Bench Press 8-12/8-12  KB Alternating Press 8-12 Rolling Tricep Ext AMRAP in 8 Minutes... Read More

Bench Press 3×10@70% 3 Rounds For Time 120 Double Unders 60 Push Ups 30 Pull ups

Manion 7 Rounds for Time 400M Run 29 Back Squats 135/95lbs First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st... Read More

Strict Press 5×1 @85% OT1:00 AMRAP in 12 Minutes 15 Burpee Box Jump Overs 15 Toes to Bar 15 DB Hang Clean & Jerk 50/35lbs

3 Rounds For Time 10 Burpee Bar Muscle Ups 60 Double Unders Rest 4 minutes 3 Rounds For Time 400M Run 30 Deadlifts 185/135lbs

Front Squat 32X1  build to heavy set of 4 with prescribed tempo For Time 40/30 Cal Row 30 Toes to Bar 20 Hang Squat Snatches... Read More

Strength & Conditioning Class 3-4 Sets of 5-7 RDL 5-7 Bench Press 5-7 Bulg SS 3-4 Sets 5-7 Dips 5-7 Double KB Front Squat 5-7... Read More

Bench Press 5×3 @80% OT 1:15 For Time In Pairs 60/45 Cal Assault Bike 52/38 Cal Echo Bike 100 Pull Ups60/45 Cal Assault Bike 52/38... Read More