Strength: 5 sets of 2 Push Press + 2 Push Jerk WOD: Against a 2min running clock with 2min rest between sets 4 rounds for total push press: 300m row Push press (115/75)Read More

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Strength: Deadlift 3-3-3-3-3 WOD: 10min AMRAP 10 SDHP w/ KBS 10 KBS 10 LungesRead More

Strength: Back squat 5-5-5-5-5 1 minute stations x 4 rounds Row Wall ball Sit-up Burpee RestRead More

Skill: HSPU practice WOD: 5rds for time 5 HSPU 6 Power clean 7 Box jumpRead More

Skill- Pull-up work WOD: “Helen” 3rds for time 400m 21 KBS 12 Pull-up  Read More

Strength: Thruster 3-3-3-3-3 WOD: 50 DU 10 deadlift 10 front squat 10 push press 40 DU 8 deadlift 8 front squat 8 push press 30 DU 6 deadlift 6 front squat 6 push press 20 DU 4 deadlift 4 front squat 4 push press 10 DU 2 deadlift 2 front squat 2 push pressRead More

OLY: EMOM x 8 2-Position Hang Power Clean WOD: 500m row Then, 9-6-3 Hang power clean BurpeeRead More

Mobility: Lacrosse ball roll out Strength: 1a) Deadlift 3-3-3-3-3 1b) Ring dip 5-5-5-5-5 WOD: 5 rounds for time 10 KBS 8 Wall ball 6 Box jumpRead More

Strength: 1a) Push press 3-3-3-3-3 1b) Ring rows 5-5-5-5-5 WOD: 3 rounds for time 5 Push press 10 Pull-up 200m runRead More