MetCon: Partner WOD 7 individually timed rounds 10 STO (135/95) 20 over the box – box jumps (24/20) 30 Partner med ball sit ups (20/14) *With running clock rest exactly 1 minute between rounds. Split reps as needed between you and partner. Score is slowest timed round.Read More

STRENGTH: (15 min) Hang Squat Clean 1-1-1-1-1-1-1-1 *work up to 80% of 1RM Power Clean and work on speed under barbell MetCon: 28-20-16-8 Back Rack Lunge (95/65) BurpeeRead More

SKill: (15 minutes) Hand Stand walk for distance x 5 Or 30 sec Hand Stand Hold x 5 Or Strict HSPU 5×5 MetCon: 17 min AMRAP 5 T2B/k2e/knee raises 10 Push Ups 15 air squatsRead More

STRENGTH: (14 minutes) DL 4×4 @ 80% across MetCon: (For Time) 800m run 12 DL (135/95) 6 Power Snatch (135/95) 400m run 10 DL (135/95) 5 Power Snatch (135/95) 200m run 8 DL (135/95) 4 Power Snatch (135/95) *If you ran yesterday (sub DU 80/40/20 (3:1))Read More

STRENGTH: (16 minutes) Push Press 5-5-3-3-3 MetCon: 5RFT 7 Burpee pull ups 14 KBS (53/35) 200 m runRead More

STRENGTH: (20 minutes) Front Squat 5-3-3-2-2-2 MetCon: 14 min AMRAP 30 WB (20/14) 15 high box Jumps (30/24) 15 Power Cleans (135/95)Read More

Hero WOD “Daniel” For Time 50 Pull Ups 400 m run 21 Thrusters (95/65) 800 m run 21 Thrusters (95/65) 400 m run 50 Pull UpsRead More

STRENGTH: EMOM (10 Minutes) 1 power snatch + 1 snatch balance + 1 OHS *do not exceed 60% snatch. Work on speed under barbell MetCon: For Time 25 SDHP (95/65) 75 Push Ups 25 SDHP (95/65)Read More

STRENGTH: (20 minutes) Squat Clean 2-2-2-2-2-2 *Not TnG. Work up to 90% MetCon: “Annie” 50-40-30-20-10 DU (2:1) Sit UpsRead More