WOD

20min AMRAP of: 4 DB Thrusters…50/35’s 6 Toes to Bar 24 Double Unders For Total Reps

Auxiliary: 34…21…13 of: Glute Bridges Right Side plank Hip Raise Left Side Plank Hip Raise DB Sit Up…25/15 (NOT) For Time (15min Time Cap) Metcon:... Read More

Strength: 5×3 Pull Ups 5×3 DB Bench Metcon: 34 DB Bench Press…50/35’s 17/12cal Bike 34 Pull Ups 1min Rest 21 DB Bench Press…50/35’s 17/12cal Bike... Read More

Strength: 5×3 Back Squat 5×3 Shoulder Press Metcon: 4 Rounds of: 21 Back Squat…95/65 21 Shoulder to OH…95/65 Cash out- 1000m Row For Time (12min... Read More

Strength: Work up to a heavy set of 2 Power Cleans “Touch and Go”. Metcon: 3min AMRAP of: 25/20cal Bike 15 Power Cleans…135/95 3min Rest... Read More

3 Rounds of: 50cal Run 30/20cal Ski Then: 200m Sled Push…90/45 Then: 3 Rounds of: 50/40cal Row 30/20cal Bike For Time

5 Rounds of: 20 Heavy High Wall Balls…30/20…12/11 7 Bar Muscle Ups For Time

Metcon: 10 Rounds of: 8 Ground to Overhead…95/65 10 Bar Facing Burpees For Time (15min Time Cap) Auxiliary: 21…15…9 of: Shoot Throughs (400m Run after... Read More

Metcon: 8 Rounds of: 10cal Ski 10 Burpee onto plate 30m Sled Push…270/185 1min Rest For Time (20min Time Cap) Auxiliary: 3 Rounds of: 20... Read More

Auxiliary: 9…7…5 of: Snatch…185/125 Bench Press…225/155 For Time (6min Time Cap) Metcon: 4 Rounds of: 3min AMRAP of: 20 Snatches…135/95 Remainder of 3min: Max Bike... Read More