Skill/Strength Strict Press 5×5 @80% WOD 3 Rounds 500m Row 40/30 Calorie Assault Bike 30 Burpees

WOD 3 Rounds 1 Lap 1 Lap Farmer Carry 53/35 1 Tower

WOD #1 3 min time cap 1 tower Max Goblet Squats 70/53 WOD #2 500m Row 25 Deadlift 115/85 500m Row 25 Shoulder to Overhead 115/85 500m Row WOD #3 […]

Strength Deadlift 8×3 @ 80% WOD -100 Bear Complex 45/35 Anytime bar is placed on the ground athlete must complete 15 Wall Balls 30/20 before starting the movement again.

Skill/Strength 10 min EMOM 3 OHS @ 75/55 increase weight if form is legit WOD 21-18-15-12-9 rest 3 mins 12-15-18-21 Snatches 75/55 Cal Assault Bike

Skill/Strength Yoke Relay WOD 5 Rounds 1 min Cal Row 1 min Slam Balls 1 min Double Unders 1 min Cal Assault Bike 1 min Rest

WOD#1 Skinny Cindy 10 min amrap 5 pull ups 10 Push Ups 15 Air Squats Five mins to establish 1 rep max Hang Squat Clean WOD#2 10 min AMRAP 10 […]

Squats 3×20 @50% WOD 4 Rounds 2 Rope Climbs 10 Box Step Overs (35/25)  (24/20) 5 man makers (35/25) 10 Box Step overs

Skill/Strength  Bench Press 3×10 @ 70% WOD 40-30-20-10 Deadlift (135/95) Burpees over the Bar

WOD 3 RFT 100m Run 10  Power Cleans 135/95 200m Run 20 Toes To Bar 300m Run 30 Push Ups 400m Run 40 Air Squats Congratulation’s to Coach Sal for receiving […]