WOD Front Squat   #135 10.9.8.7.6.5.4.3.2.1 Inbteween each set complete the following 5 Bar Facing Burpees 10 KB Swing 24/16 15 Air Squats Example 10 FS then the 5/10/15, 9 FS then the 5/10/15, 8 FS then the 5/10/15, etc….

  Warm up:  Shoulder mobility and walking lunges Split Snatch, 1,1,1,1,1,1,1,1 Practice only, work on form and hip extension.  Make sure you are able to go deep into the lunge. Metcon 10 rounds for time 5  SDHP   24/16 kb 7 Bent over … Continue reading →

Strength one arm barbell bench press 5×5 5×3 each arm   metcon 20 minute amrap 15 db thrusters  35/20 75 alligator crawls 10 grasshoppers  

Box Squat 5×5 5×3 Shaker 3 rounds 25 Box Jumps 25 Toes to Bar

WOD Karen gone bad.  it is Friday the 13th after all 150 Medicine ball cleans into wall ball shots 20/14, complete 3 heavy Deadlifts after every 15 shots  275/135 some of you will need to man up and work with the … Continue reading →

2o min amrap 400 meter run 3 squat cleans 185 6 ring dips 9 hand release pushups