OVERHEAD SQUATS, AND METCON

Take 10 minutes to find your Overhead Squat 3 rep max then…For time:1 mile Run50 Air Squats50 Wall Balls (20 lbs / 14 lbs)50 Air Squats50 Box Jump (24″/20″)50 Air SquatsPost times to comments.

SQUAT SNATCHES, LUNGES, AND BURPEES

In the barbell clean (and snatch), completion of the pull or full extension occurs ideally with knees and hips completely open, arms long, and the shoulders behind the bar.WODTake 10 minutes to find your Squat Snatch 1 rep maxthen…Five rounds for time of:45#/25# plate...

SHOULDER PRESSES AND “CHELSEA”

Take 10 minutes to find your Shoulder Press  5 rep max then…“Chelsea”Every minute on the minute5 pull-ups, 10 push-ups, 15 squats.Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how...

DEADLIFTS, ROWING, POWER CLEANS, SIT UPS AND BENCH PRESS

Take 10 minutes to find your Deadlift 5 rep maxthen…2 minutes Max Effort of Rowing (calories)rest 1 minute2 minutes of Max Effort Power Cleans (135/95) lbs (reps)rest 1 minute2 minutes of Max Effort Situps (reps)rest 1 minute2 minutes of Max Effort Bench Press...