WOD

Metcon (Time) 600m run rest 2:00 mins 400m  run Rest 1:00 min 400 m run Rest 1 min 600m run  

Gymna: Metcon (No Measure) 30 strict pullups 30 deficit push ups 30 ring dips then 15 attempts at MUPS (with band on rings or practice... Read More

Snatc: Snatch + hang snatch 3 rounds 3 power snatch + 1 hang snatch All at 80-85% Snatch Pull (3×5 (85-90%)) Metcon (Time) Emom for... Read More

Compl: Hang cleans power cln squat cln 1 hang power clean 1 power clean 1 squat clean @65 @75 @80 @85 (@90%)x3 4’s: Metcon (AMRAP... Read More

Back Squat (8@65% then 3@85%) 4 rounds 8@65% 3@85% Metcon (Time) 3 rounds 25 kb swings (70/45) 15 toe 2 bars (or sit ups, knees... Read More

Power Cleans 85% (warm up to 85 %) 5×5 power cleans @85% Clean Pull (3×5 @ 90%) Metcon (AMRAP – Rounds and Reps) EMOM 5... Read More

800m run 25 push ups 600m run 25 box jumps 400m run 25 pull ups 200m run 25 burpees

Bench Press 5 3 rounds 5@70% 1@ 85% Metcon (Time) 3 rounds 4 deadlift 3 power cleans (135/225) 2 Jerks 1 Front squat