3 Sets not for time 5 Ring dips ( 5 second negative) 10 ball slams 30 sec Side Planks 6min Amrap 5 Deadlifts 275/185 10 Pullups 15 Burpee boxjump overs 20 kettle bell swings 30 du Rest 4 min………and Repeat 6min Amrap

Strength- Build to Heavy Overhead Squat WOD 5 Rounds for time 12 Front Squats (135/95) 8 Shoulder to Overhead (135/95) 200m run

Its suppose to be a hot one, so we’ll try not to raise the heart rate to much! Skill of the month- “the kip” EMOM for 10 minutes CLEAN+ HANG CLEAN – work up to your heaviest weight 3 sets of: 1a) Bulgarian Split Squats x 8 reps per ... Continue Reading

With a partner complete 2 rounds of : 20 Deadlifts, 185/135 20 Sumo Deadlifts 185/135 20 Stiff Leg Deadlifts 185/135 20 KB Swings 2pood/1.5pood * One partner completes set of 20 while the other rests 15 min AMRAP 100m farmers carry 15 box jump 20 toes 2 b ... Continue Reading

Back Squats @ 90% 3 x2 Wod Karen- 150 wall balls (20/14) Male- 10ft target Female- 9ft target @ the 12:00 min mark run 1km AMRAP Double unders until 20:00 min * we need to fill our Reva records board, so anyone that wants to go for a top time, the workout ... Continue Reading