WOD

Auxiliary: 150m Axle Bar Zercher Carry Metcon: 60 Axle Shoulder to OH…110/70 60 Axle Deadlifts…200/140 60 Dips 60 KB Swings…70/53 60 Goblet Squats…70/53 400m Run... Read More

Metcon: 18…15…12…9 of: Clean n Jerk…155/105 Ski Cals For Time (13min Time Cap) Auxiliary: 1500/1200m Row (EMOM of 4 Burpee Over Row) For Time (7min... Read More

Metcon: 5 Rounds of: 3min AMRAP of: 15/12cal Bike 15 Chest to Bar Pull Ups 5 Burpee Bar Touch 3min Rest For Total Reps Auxiliary:... Read More

*Initial Bodyfat analysis for the FAT CONTEST will begin 1pm* Metcon: 10 Rounds of: 15 Wall Balls…20/14…10/9 6 Snatches…135/95 For Time (14min Time Cap) Auxiliary:... Read More

6min AMRAP Bike 1min Rest 6min AMRAP of: 5 chins 7 hr push ups 9 Goblet Squats…70/53 1min Rest 6min AMRAP Ski 1min Rest 6min... Read More

8 Rounds of: 6 Back Squats…225/156 6 Strict HSPU…(3)35’s For Time

Metcon: 4 Rounds of: 1min AMRAP of: 15 Hang Snatch…95/65 7 Burpee Over Bar 1min Rest 1min AMRAP of: Calorie Row 1min Rest For Total... Read More

Strength: Work up to a heavy set of 8 DB Bench Press and 8 DB Squats. Use sets of 2 until you reach the weight... Read More

Metcon: 27…21…15…9 of: Bike Cals (women- 21…15…9…6) Power Cleans…135/95 For Time (14min Time Cap) Auxiliary: 6x200m Sprints (2min Rest after last person finishes)

Metcon: 34…21…13 of: Double DB Hang Snatch…50/35’s Burpee Stack Jumps….(3)45’s/(3)35’s For Time (12min Time Cap) Jacked Abs: Accumulate 9 total mins of Plank: 3mins Regular... Read More