WOD

21-15-9-15-21: Squat Cleans and Chest-to-bar Pull-ups

STRENGTH: Low Bar Back Squat 1×2 at 65% 1RM Low Bar Back Squat 1×2 at 70% 1RM Low Bar Back Squat 1×2 at 75% 1RM… Read More »7-6-24

AMRAP 13 mins: Slam Ball Lunges, Pull-ups, and Slam Balls Complete as many rounds as possible in 13 mins of: 10/10 Slam Ball Lunges, 50/40… Read More »7-5-24

Chipper: Rowers, Hang Clusters, 500/500 m, and 3 more For time: Rower, 500/500 m 5/5 Hang Clusters, 135/95 lbs Run, 500/500 m 5/5 Hang Clusters,… Read More »8-2-24

COMP Wednesday AMRAP 25 mins: Single Arm Kettlebell Thrusters, Negative Push-ups, AbMat Sit-ups, and 200/200 m Complete as many rounds as possible in 25 mins… Read More »7-31-24

workout of the day 3 RFT: Box Jumps and Alternating Dumbbell Snatches 3 rounds for time of: 30/30 Box Jumps, 24/20 lbs 30/30 Alternating Dumbbell… Read More »7-29-24

Chipper: Wall Ball Shots, Max Double Unders, Min 3 Max Burpees, and 1600/1600 m

Read More »7-24-24 COMP Wednesday

FOR TIME:21-15-9 reps, for time of: Chest-to-bar Pull-up Double Dumbbell Power Snatch, 100/70 lbs

Squat Clean 3-3-1-1-1 Use the heaviest weight you can for each set. Rest 2 mins between sets.Read More »7-23-24

15 minute amrap: Complete as many rounds as possible in 15 mins of: 9/9 Double Kettlebell Deadlifts, 106/88 lbs 7/7 Hand Release Push-ups 11/11 Box… Read More »7-22-24

workout of the day FT: Hang Power Clean & Jerks; 5x Box Jumps and Clusters For time: buy in 35/35 Hang Power Clean & Jerks,… Read More »7-19-24