Strength: Sumo Deadlift 5x5
WOD: For Time
15 Deadlifts (315/215)
15 HSPU
15 Deadlifts (225/145)
15 HSPU
15 Deadlifts (135/95)
15 HSPU
REC: 3 Rounds
5 KB Windmills each side
15 KB V-Ups
Strength: Sumo Deadlift 5x5
WOD: For Time
15 Deadlifts (315/215)
15 HSPU
15 Deadlifts (225/145)
15 HSPU
15 Deadlifts (135/95)
15 HSPU
REC: 3 Rounds
5 KB Windmills each side
15 KB V-Ups
Welcome our newest class of OnRamp graduates!
Strength: High Hang Squat Snatch 2 reps every :30 for 8 Mins
WOD: 100 Front Rack Lunges (115/75)
Every minute on the minute do 5 bar facing burpees. 15 Min Tapout.
REC: 50 Floor Wipers for Time
Strength: Bent Over Row 3x10
WOD: For Time
50 Bench Press @ body weight. 20 Ring Rows every time you rack the bar.
REC: Coach led Box Squats
Strength: Weighted Pull Ups 5x3
WOD: 5 Rounds For Time
5 Renegades (1.5/1)
10 OHS (115/75)
REC: 8 Minutes
At the top of every minute, row 150 meters and do max ball slams in the remainder of the minute