Strength : 12 mins 1 Sled 1 Carry 3 Deadlift 5 Ring dips or 10 Box dips + 10 sec ring support 5 Strict Chins 8/5 Cals ski erg...

Strength : Every 90 sec for 15 mins  ( 10 sets) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk Conditioning : For Time 50/42 Cals...

Strength : Every 3 mins for 15 5   Bench Press 10 KB Step ups on 20" box Conditioning : Every 2:30 mins 15 mins 10     Thruster 50/35kg...

Strength: Push Press Every 2 mins for 10 mins 3 Strict Press 3 Push Press @65% of 1rm of Push Press Wod : 12 min Amrap 100 Double Unders...

Open Workout 20.3 Depending on what the workout is we'll work in a warm up and strength session towards the open workout

Strength : Bench Press 7 X 3 * building to to a heavy treble Conditioning : EMOTM X 20 1st   15 Swings Overhead 24/16kg 2nd ...

Strength : Deadlift Every 2:30 4X 4 @60-65% 4 X 3 @70-80% * super set with a 5 Strict Chins first set  and 5 Strict pulls for next set....

Strength: Push Press 3x15 @50% Emom x 5 3-5 Strict Handstand Push Ups or 7-10 Hand Relase Push ups/Push Ups/box push ups. Focus on good...

Strength : Front Squat Every 2:30 for 6 sets 4 reps * start at 60% and increase load each set. Conditioning : For Time 5rds Run 200m 10 ...

Open Workout 20.2 Let's see what Dave Castro has in store for us this week. Regardless if you're signed up or not this will be the wod...