Rest Day

 METCON AMRAP 10: 5 Strict Pull ups 10 Burpees 15 Air Squats 2.  Skills 5×5 OHS – Start with 50% of 1RM and add weight each set.  These should be done with perfect technique.

1.  Metcon 3 RFT: 10 Power Cleans, 135/95 10 Push Jerks, 135/95 2.  Thruster work up to a 5RM – No racks.  No “thrust-a-jerks” – must be a true thruster. 12 min 3.  Skills EMOMx7: 7 Box Jumps, 24/20″ (games standards) + 7 TTB Warrior Throwdown How’s it going? – We have had a few people contact us […]

Teams of Two One athlete works while the other rests… 50-40-30-20-10 reps for time of: Wall Balls, 30/20 Power Cleans, 135/95    

OPEN Wod 14.2 min 0:00 – 3:00 2 rounds of: 10 Overhead Squats (65/95) 10 Chest 2 bar pull ups min 3:00 – 6:00 2 rounds of: 12 Overhead Squats 12 chest 2  Bar pull up min 6:00 – 9:00 2 rounds of : 14 OHS 14 C 2 B Pull ups …continuing this pattern […]