WOD

STRENGTH: Every 30sec for 5min: 2 Deadlifts 1min Rest Every 30sec for 5min: 2 Shoulder Press METCON: 27…21…15…9 of: Bike Cals (21…15…9…6 women) Deadlift…185/125 5min... Read More

5 Rounds of: 15 Wall Balls…20/14…10/9 18 HSPU…floor 18/13cal Row 15 Wall Balls…20/15…10/9 18 Med Ball Knees to Chest 18 KB Swings…70/53 For Time

Every 3min for 21min: 6 Snatch…165/115 15/11cal Bike For Slowest Round

STRENGTH: Every 2min for 6min: 11 Bench Press 9 Shoulder Press 7 Dips METCON: 7 Rounds of: 20/15cal Ski 30 Air Squats 40 Double Unders... Read More

STRENGTH: Every 2min for 6min: 7 Deadlifts 9 Chin Ups 11 DB Curls METCON: Every 4min for 24min: 15/12cal Row 10 Deadlifts…225/155 5 Ring Muscle... Read More

STRENGTH: Every 2min for 8min: Clean n Jerk Complex (Complex= 2 Power Cleans, 2 Squat Cleans, 1 Jerk) METCON: 5 Rounds of: 9 Clean n... Read More

STRENGTH: Every 2min for 8min: 40′ Rope Sled Drag (1 length of rope) 8 Shoulder Press METCON: 3 Rounds of: 60m Rope Sled Drag…270/180 27... Read More

STRENGTH: Every 2mins for 10min: 3 Box Squat (2sec pause at bottom each rep) 3 Chin Ups (2sec hold w chin over bar at the... Read More

20 Rounds of: 8 Burpee Bar Touch 8 KB Swings…70/53 8/6cal Bike 8/6cal Ski For Time

METCON: 3 Rounds of: 12 Barbell Thrusters…155/105 15 DB Thrusters…50/35’s 21Chest to Bar Pull Ups Bike Cals Ski Cals 1min Rest For Time