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Wednesday WOD

Strength: 4 X 10 Back Squats *Work up to one heavy weight for all 4 sets. I want all sets to be unbroken* Metcon: 2 Rounds AMRAP X 5 min 3 Cleans (113/165) 5 Deadlifts (113/165) 7 Burpees Over the Bar *Rest 2 minutes between rounds. You must complete a movement for it to count...

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30 September
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Monday WOD

Strength: EMOTM X 10 minutes Odd- 5 Overhead Squats Even- 10 Toes 2 Bar Metcon: 30 Dumbbell Thrusters (35's/55's) 40 Push-ups 50 Front Rack Lunges (63/95) 40 Push-ups 30 Dumbbell Thrusters (35's/55's) *10 minute cut-off*...

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28 September
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Friday WOD

Strength: Work up to a 2-rep Max Front Squat. Then perform 3 reps @ 90%, 4 reps @ 80%, 5 reps @ 70%, finish with a 1 minute AMRAP @ 60% of that 2-rep Max.  Metcon: 4 Rounds 5 Cleans (133/185) 10 OAA Dumbbell Snatch (55/70) 20 Air Squats *12 minute cut-off*...

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25 September
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