WOD

Bench Press Lil Bitti (Weight) Bench Press 3 rounds 30 Little bitty 30 half way 30 all the way Metcon (Time) 3-1-3 Power clean (185/95)... Read More

Metcon (Time) 100 double unders (mod: 36 db snatches) 100 skiers 75 kb high pulls (70/35) 75 kb lunges (hold your kb) 50 double unders... Read More

4 cleans +1 Push Press +1 Jerk 1@70 1@75% (1@80-85%)x4 Metcon (Time) 21 Thrusters RX (95/65)RX +(135/95) rest 1 min 15 Thrusters rest 1 min... Read More

Metcon (Time) 3 Min Amrap 1 clean N Jerks (205/135) 6 wall balls Rest 1 minute 3 minute Amrap 1 clean n Jerk 6 wall... Read More

Metcon (No Measure) 5 rounds 10 TRUE Push ups 10 ring dips (20 bench dips mod) Squat Cleans 5-1 @70% @75% 2x@85 @90% Metcon (Time)... Read More

1 jerk + 1 split Jerk @65 @70 @80 (@85)x3 Frt sqts/Deadlifts 6 rounds 3 front squats (75%) 2 deadlifts (85%) Metcon (Time) 6 min... Read More

run 2: Metcon (Time) 7x200m run (rest:30sec) After last run go directly into 30 bx jumps 20 kbs (70/45) 10 burpees 400m run

CINDY

Metcon (Time) 3 Min Amrap 1 clean N Jerks (205/135) 6 wall balls Rest 1 minute 3 minute Amrap 1 clean n Jerk 6 wall... Read More

2 Power cleans + 1 front squat 2 powers + 1 front squat @70% @75% @80% @85%x2 Emom: Metcon (Time) Emom 4 mins Even: 5... Read More