• WOD Friday 3/30/18

    Strength: Snatch 2 @60% 2 @65% 3×1 @70% METCON: 4 rounds for time -12 Power Snatch (75/55) -6 HSPU

  • WOD Thursday 3/29/18

    Core/Strength: 4 rounds   -1:00 minute Plank -20 Weighted Sit-ups -20 Medball Twists -20 Bicycle Kicks (every 2=1)     METCON: For rounds/reps   4 minute AMRAP -12/10 Cal Bike -10 Front Squats (95/65)   Rest 4 minutes   4 minute AMRAP -10/8 Cal Ski -10 Sumo Deadlift High Pull (95/65)

  • WOD Wednesday 3/28/18

    Strength: Split Jerks   6×1 (increasing weight each set)     METCON: 3 rounds for time   -400m run -15 Hang cleans (95/65) -15 Shoulder to Overhead (95/65)     *Just nature in the barbell….   *Will you go sacrifice the run to go unbroken or will you sprint the run and break up the