WOD

STRENGTH: 5min EMOM of: 1 Snatch Complex (Complex= 2 Power, 1 Hang Squat) METCON: 7 Rounds of: 60m Sled Push…90/45 6 Power Snatch…135/95 5 Hang... Read More

STRENGTH: Every 2min for 6min: 7 Seated DB Press 7 Bench Dips 14 Push Ups (Or, S. Arm Push Ups) METCON: 2 Rounds of: 34/27cal... Read More

6 Rounds of: 25cal Run 25/20cal Ski 25/20cal Bike 25/20cal Row For Time (50min Time Cap)

5 Rounds of: 15 Bench Press…205/125 18 DB Step Ups…50/35’s…24/20″ For Time

AUXILIARY: EMOM of: 2 Squat Snatches METCON: Every 3min for 18min 12 G.I. Janes 12 Snatches…135/95 For Slowest Round

STRENGTH: Every 2min for 8min: 3 Strict Chest to Bar Pull Ups 5 Bent Over Barbell Row 7 DB Bicep Curl METCON: 2 Rounds of:... Read More

STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 65 Power Cleans…155/105 65/55cal Ski For Time (15min Time Cap)

STRENGTH: 6min EMOM of: 3 Front Squats METCON: 10 Rounds of: 8 Heavy Wall Balls…20/14…10/9 8/6cal Seatless Bike 30m Sled Push…45/25 For Time (18min Time... Read More

STRENGTH: Every 2min for 8min: 3 Shoulder Press 5 Dips 7 DB Skull Crushers METCON: 100 Shoulder to OH…115/75 100/80cal Row (EMOM of 3 Burpees)... Read More

20 Rounds of: 3 KB Sumo High Pulls…97/70 5 Push Ups 7 Air Squats 200m Run Fir Time