Strength  Wendler Deadlift WOD AMRAP 15 minutes -5 Hand release push ups -10 Kettlebell cleans 53/35 -15 Goblet squats 53/35 EMOM 3 Deadlift 185/115 Extra Credit 50 Back Extensions on […]

Strength Wendler Press WOD 4 Rounds for time 30 minute time cap -100 Meter overhead plate carry -20 Slamballs -1 Tower run with 20lbs Medball

Strength Wendler Back Squat WOD -25 Double Unders -25 Thrusters -25 Double Unders -25 Toes 2 Bar -25 Double Unders -25 Squat Cleans -25 Double Unders -25 Burpees -25 Double […]

“Filthy 50” For time: -50 Box jump 24/20 -50 Jumping pull-ups -50 Kettlebell swings 53/35 -50 Walking lunges -50 Knees to elbows -50 Push press 45/33 -50 Romainan Deadlifts -50 Wallballs […]

  Strength Bench Press WOD 3 Rounds for Time 1 min MAX Push-ups 25/10 plate 1 min Rest 1 min MAX Sit-ups 25/10 plate 1 min Rest 1 min MAX […]

Strenght Wendler Deadlift WOD Buy In 40 Weighted Step-ups 20/18 Box 115/75lbs 4 Rounds -12 Deadlift 115/75 -9 Hang Cleans 115/75 -6 Front Rack Lunges 115/75 Cash Out 400m Yoke […]

Strength Shoulder Press WOD 7 minute EMOM -5 Push Press 155/105 12 minute AMRAP -200m Run -10 Shoulder 2 Overhead 135/95 -10 Pull-ups Extra Credit MAX unbroken wallballs 30/20

Introduction to GHD Progressions and Full Range GHD Movements Strength Wendler Shoulder Press WOD 1.5 mile run then AMRAP -10 Burpees -10 Slamballs *18 minute time cap*

Strength Wendler Backsquat WOD Buy In -800m Row 4 Rounds for Time -15 Kettlebell Swings 70/53 -10 Box Jumps  24/20 -15 Toes 2 Bar -10 Squat Cleans 135/95 Cash Out […]