WOD

7 Rounds of: 20cal Treadmill 20/15cal Ski 20/15cal Bike 15 Clean n Jerk…75/55 15 DB Sit Ups…25/15 1min Rest For Time

200m Sled Drag…135/90 3 Rounds of: 20 Pull Ups 10 Burpee Bar Touch Then: 200m Farmers Carry…97/70 3 Rounds of: 20/15cal Row 10 Deficit HSPU…(2)45’s... Read More

STRENGTH: Work up to a heavy 1rep Power Clean Then: 5min EMOM of: 2 Power Cleans METCON: 5 Rounds of: 3min AMRAP of: 11 Bench... Read More

**9am and 10:30am CLASS ONLY** **No 6:00am Class on Friday 11.27.20** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB... Read More

*NORMAL CLASS SCHEDULE TODAY* *9:00am and 10:30am CLASS ONLY ON THURSDAY* STRENGTH: 6min EMOM of: 2 Power Snatch METCON: 6 Rounds of: 5 Snatches…155/105 7... Read More

STRENGTH: Every 2min for 8min: 4 Bench Press 6 DB Shoulder Press 8 S. Arm Push Ups * Place a band under your chest while... Read More

STRENGTH: Every 2min for 8min: 4 Strict Pull Ups 6 Bent Over Rows 8 Barbell Curls METCON: 21…15…9 of: DB Clean n Jerks…50/35’s Bike Cals... Read More

Every 6min for 42min: 20/15cal Ski 20/15cal Row 20/15cal Bike For Total Time of all 6 Rounds

Every 4min for 20min: 60m Sled Push…225/180 9 Chest to Bar Pull Ups 7 Shoulder to OH…185/125 5 Squat Cleans…185/125 For Total Time of all... Read More

METCON: 2 Rounds of: 36/28cal Ski 36/28cal Bike 28 KB Swing…70/53 28 Dips 2min Rest For Time (15min Time Cap) AUXILIARY: Death by 10m Shuttle... Read More