WOD

Strength & Conditioning Class 3 Rounds 8-12 DB Z-Press 8-12 Ring Push Up 8-12 Lateral Raise 3 Rounds 8-12 1 Arm DB Row 8-12 Supinated... Read More

OT90s for 24 Minutes Station 1: 20/15 Cal Row Station 2: 7 Pausing Overhead Squats 115/80lbs Station 3: 7 HSPU + 12 C2B Pull Ups... Read More

Strict Press 5×5 70% 6 Rounds for time 250m Row 15 Lateral Burpees Over Bar 10 Jerks set 1-2: 95/65 r:90s, set 3-4: 135/95 r:... Read More

Back Squat 70%/5×5  “Shut Down” OT4M for 6 sets 12 DB Snatch 50/35 12 Burpees Facing Dumbbell 12 x 25′ Shuttle Run

Strength & Conditioning Class 3 Rounds 8-12 DB Z-Press 8-12 Ring Push Up 8-12 Lateral Raise 3 Rounds 8-12 1 Arm DB Row 8-12 Supinated... Read More

OT90s for 24 Minutes Station 1: 400/300M Row Station 2: 10 Box Jump Overs 30/24 + 12 Chest to Bar Pull Ups Station 3: 50... Read More

Strict Press 5 sets of 3 building Weighted Strict Pull Up 5 sets of 3  AMRAP in 8 Minutes 3.3  6.6  9.9 etc Thrusters 95/65Lateral... Read More

“Barista”Teams of 3 150/100 Cal Bike 70 Power Clean & Jerk 135/95, 70 Toes to Bar 50 Power Clean & Jerk 155/105, 50 Chest to... Read More