WOD

Aerobic 4-5 Sets 400m Run Followed immediately by :90 Second max CTB/Pullups 20 BJO Rest 90 Seconds between rounds Time Cap 28 Minutes

Squat 12 Minutes to establish a heavy 3 Rep 1.25 Front Squats Track this number we will be using it! MetCon 10 DeadLifts(275/185)Fire Breathers(225/155)(185/135) 100... Read More

20 rounds- 9/7 Cal Row 3 Burpee Box jump overs, 30/24” 1 Power Snatch #155/105 Alternate Rounds with partner-10 rounds each.

12 Minute EMOM- M1 – 15 Tate Press M2- 12 DB Walking Lunges M3- 8 seated DB external Rotations, 8R/8L 10 Minute AMRAP: 12 Wall... Read More

30 minute EMOM- M1- 1 Back Squat @ 75% of 1rm M2- 12 GHD Sit ups or Ab Mat Sit ups M3- 15/12 Cal AB

Find a new 1RM Bench Press + 1RM Weighted pull up, or max strict, banded pull ups/ring rows *Compare to week 1 3 rds- 400... Read More

Every 5 minutes x 5 sets: 50 Air Squats 20/15 Cal Row 7 C&J #135/95 *Make sure you’re getting around 2 minutes of rest, otherwise... Read More

Take 15-20 Minutes to find new 1RM C & J “Death race” 5 RFT 15/10 Cal Airbike/Row 10 Burpees

In teams of 2: 20 rope climbs 20 Cal Row + 20 Cal AB One person Rows while one AB then switch 20 Power Snatch,... Read More

3 sets: 30 M Front Rack KB Walk, DBL KB 30 M OH KB Walk, DBL KB 10 Single Leg cross over TTB, small kip... Read More