WOD

Strength Front Squats- 65% 6×2 Power Clean- 80% 6×1 Pendlay Row 4×3 WOD 21,15,9 Row Calories Deficit HR Push Ups

Strength Bench Press 70% 3×5 Deadlift-70% 3×3 WOD For Time 50 DU 50 Sit Ups 40 T2B 40 Air Squats 30 KB Swings 30 Supermans... Read More

Strength Back Squat- 70% 5×5 3 Position Snatch Complex- (Full/Hang/OVHS)-60% 4 sets WOD 12 Min AMRAP 100 M Run 5 Squat Snatches 10 C2B Pull... Read More

Come in for Pat and Megans final Workout at BIO before they move! They will be greatly missed at BIO!

Strength Front Squat- 80% 5×1 Hang Snatch-80% 5×1 WOD 14 Min EMOM Odd Minute 5 T2B 10 Push Ups AMRAP- Abmat Sit ups Even Minute... Read More

Come in and make up a workout you may have missed or one that you would like to work on!

Strength Back Squat 70% 5×3 Snatch High Pull 5×2 WOD 20 Burpee Buy in 4 Rounds for Time 15 WB 20 DU/40 Singles 25 Air... Read More

Strength Split Jerk- 2 count hold at dip 5×2 Snatch Grip DL 5×3 WOD 12 Min AMRAP 200m Run 5 Pull Ups 10 Box Jumps... Read More

Strength Back Squat 3 sec. Hold 70% 6×3 Pendlay Row 4×3 WOD For time 30 goblet squats 20 ground 2 OVHS 10 T2B 5 Burpees

Get some rest and get ready for another great week of training!