WOD

METCON: 5 Rounds of: 12 Devils Press…50/35’s 24 Wall Balls…20/14…10/9 (Every 3min, 4 30m Shuttle Touches) For Time (16min Time Cap) AUXILIARY: 5 Rounds of:... Read More

STRENGTH: Take 10mins to work up to a heavy complex of: 2 Hang Cleans 1 Power Clean METCON: Every 4min for 20min: 13 Power Cleans…165/115... Read More

STRENGTH: Every 2min for 6min: 7 Strict Chest to Bar Pull Ups 9 Sumo Deadlifts 11 S. Arm DB Row (11 each arm) METCON: 8... Read More

STRENGTH: 5min to establish a single heavy Snatch 5min to establish a single heavy Back Squat METCON: 21/16cal Ski 21 Snatches…155/105 21 Back Squats…155/105 21/16cal... Read More

Every 10mins for 50mins: 42/34cal Ski 42/34cal Bike 42/34cal Row For Slowest Round

STRENGTH: Take 10mins to work up to a heavy Power Clean plus Push Jerk and a heavy Double DB Front Squat. METCON: 3 Rounds of:... Read More

METCON: 7 Rounds of: 13/10cal Bike 26 S. Arm DB Hang Clean n Jerk…50/35 13 Toes to Bar 1min Rest For Time (27min Time Cap)... Read More

STRENGTH: Every 2min for 8min: 5 Shoulder Press 7 Weighted Dips 9 DB Skull Crushers METCON: 60/50cal Row 10 “Cindy” Rounds 60/50cal Row For Time... Read More

STRENGTH: 10min to establish a 2rep “touch and go” clean. METCON: 5 Rounds of: 20 Wall Balls…20/14…10/9 15 Power Cleans…135/95 For Time (15min Time Cap)

STRENGTH: Every 30sec for 5min: 3 Deadlift 3 Chin Ups METCON: 24min EMOM of: Min1- 10/7cal Bike Sprint Min2- 12 Heavy KB Swings…97/70 Min3- 6... Read More