WOD

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

2 Rounds of: 200m Farmers Carry…97/70’s 50 S Arm DB Shoulder to OH…80/55 40/32cal Bike 15 Burpee Bar Touch 1min Rest For Time

STRENGTH: 5min EMOM of: 2 OHS 2 Weighted Knees to Chest METCON: Every 4mins for 16min: 34/27cal Row 21 OHS…95/65 9 Toes to Bar For... Read More

STRENGTH: 5min EMOM of: 2 Bench Press METCON: 22min AMRAP of: 24 Bench Press…155/105 24 KB S Arm Hang Snatch…70/53 24/17cal Ski 24 Box Jump... Read More

STRENGTH: Every 2min for 10min: 3 Deadlifts 12 Single Arm DB Row 12 Barbell Curl METCON: 3 Rounds of: 36 Wall Balls…20/14…10/9 24 Deadlifts…225/155 12... Read More

STRENGTH: 6min EMOM of: 3 Heavy Pull Ups METCON: 5 Rounds of: 19 Pull Ups 17 HSPU…45’s 12/9cal Bike 1min Rest For Time (13min Time... Read More

STRENGTH: Work up to a heavy single Back Squat then break it down to a lighter weight to do: 5min EMOM of: 2 Back Squats... Read More