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May 24th WOD


Skill work: YOUR CHOICE 

Pistols or Muscle ups 

Or 8 Min Emom 3 Front Squats at 75% THEN: 25 Minute CAP: Doctor Doom" 50 Back Squats Rx 135/95 Scale #95/65 40 Sit Ups 

30 Push Jerks 50 Front Squats Rx 115/75 Scale #65/45 40 Sit Ups 30 Push Jerks 50 OHS Rx 95/65 Scale #45/15 40 Situps 30 Push Jerks


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Friday June 25th WOD

Strength: 10min EMOM 1 Deadlift 1 Hang Power clean Shrug Pull 1 Hang Power clean * Increase weight as you go Conditioning: 25-20-15-10 Hang Power Cleans (135/95)(125/85)(115/75) 20-15-10-5 C2B Pull u

Thursday June 24th WOD

Strength: 1 RM Bench Press Conditioning: (16min total) 4 rounds of 3 Minute AMRAP's 9 Front Squats (115/75)(95/65) 6 Push Press Rest 1 Min after each 3 min amrap

Wednesday June 23rd WOD

Conditioning: "Pool Party Ready" 30min AMRAP: 200m Run together 50 Sit ups 22 Push Press (135/95)(125/85)(115/75) 22 Pull ups 200m Run together 50 Sit ups 20 Hang Power Cleans (135/95)(125/85)(115/75)