STRENGTH: (22 minutes) Establish 1RM Back Squat MetCon: 8RFT 10 WB (20/14) 5 box Jumps (30/24) 1 clean (225/155) or 85-90% of 1RM of clean (can be power or squat)Read more

STRENGTH: (24 minutes) Split Jerk 3×3 @ 70 % 3×2 @ 80 % 3×1 @ 90 % MetCon: 8 min AMRAP 10 push Jerk (155/105) 10 C2B 40 DU (2:1)Read more

LABOR DAY Beach WOD @ SAND ON THE BEACH 8:30 AM 🙂 🙂 🙂Read more

MetCon: Partner “filthy fifty” 100 box jumps (24/20) 100 jumping pull ups 100 KBS (53rx+/35/26) 100 walking lunge 100 K2E 100 push press (45/33) 100 back extensions (45/33) 100 WB (20/14) 100 Burpees 100 DU *split reps as needed. One partner works while the other will restRead more

STRENGTH: (15 minutes) 1 power snatch + 2 OHS @ 60 % of power snatch 1-1-1-1-1-1 MetCon: For Time: Buy In: 1000m row 2 Rounds of 400m run 30 push ups 15 power snatch (95/65)Read more