Daily WOD

MetCon: TABATA SURPRISE

STRENGTH: 11 min EMOM Snatch Complex @ 60% OHS 1 Power Snatch + Hang Power Snatch + 1 OHS *athlete should work on technique and... Read More

STRENGTH: (18 minutes) Back Squat 5-3-3-1-1-1 MetCon: 3RFT 800 m run 15 K2E 15 KBS (53/35)        

STRENGTH/SKILL: (20 minutes) 1000 m Row for time 5×5 strict chin ups 5×5 strict ring dips *athletes will row 1000 m for time, rest as... Read More

STRENGTH: (16 minutes) Power Clean 5-3-3-1-1-1 MetCon: For Time 30 WB (20/14) 15 Power Cleans (135/95) 15 Box Jumps (30/24) 10 Power Cleans (155/105) 10... Read More

STRENGTH: 20 minutes to establish 1RM Front Squat 5-3-3-1-1-1 MetCon: “Diane” 21-15-9 DL (225/155) HSPU  

STRENGTH: Back Squat 3×4 @ 90% MetCon: 20 squat cleans (95/65) 20 T2B 15 squat cleans (95/65) 15 T2B 10 squat cleans (95/65) 10 T2B... Read More

HERO WOD “Jack” 20 min AMRAP 10 push press (115/85) 10 KBS (53/35) 10 Box Jump (24/20)