WOD

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Hero WOD “Brenton” 5 Rounds For Time Bear Crawl 100 FT Standing Broad Jump 100 FT Perform 3 Burpees every 5 Jumps -Wearing a 20lbs... Read More

Strength: Jerk Progression Will be working through all the phases in properly performing the Jerk Then 3 Rounds For Time 400 m Run 10 KB... Read More

Strength/Skill: Handstand Push Up work & Strict Press 5,5,5,5 Then 30 Weighted box step ups 300m Row 20 Weighted box step ups 200m Row 10 Weighted... Read More

Strength: Front Squat Find 1 RM 1,1,1,1,1 Clean High Pull 3,3,3,3 Then 21, 15, 9 60% Front Squat Push Press Pull Ups

Strength: Clean Progression Going through all the phases in learning the proper form of performing the Clean or Squat Clean. -Then- 10 Min AMRAP 10... Read More

“Grinder 300” 20 WB 20# 20 situps 20 box jumps 24″ 20 hr pushups Row 20 Calories 20 pull ups 20 kbs 55# 20 pushpress... Read More

Strength: Ascending Front Squats 3 Sec Hold 3,3,3,3,3 Then 4 Rounds For Time 10 Deficit Push Ups 20 Overhead Lunges 10 Deadlifts

Strength: 60% 1 RM Deficit Dead Lifts 3,3,3,3,3 Then “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull Ups

Strength Strict Press 60% 1 RM 7,7,7 Front Squat 80% 1 RM 2,2,2,2,2 Then 10,9,8,7,6,5,4,3,2,1 Box Jumps Abmat Sit Ups Clean & Jerk