WOD

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

3 Rounds of: 2:20min AMRAP of: Calorie Ski :40sec Rest 2:20min AMRAP of: Calorie Row :40sec Rest 2:20min AMRAP of: Calorie Bike :40sec Rest 2:20min... Read More

Every 3min for 18min: 18/14cal Ski or Bike 30m Sled Push…315/270 15 KB Swings…97/70 For Slowest Round

STRENGTH: 5min EMOM of: 2 Thrusters METCON: 27…21…15…9 of: Thrusters…95/65 (65 Double Unders before each set) For Time (12min Time Cap) AUXILIARY: 3 Rounds of:... Read More

STRENGTH: Every 2min for 8min: 4 Deadlifts 3 Hang Squat Cleans 2 Split Jerks METCON: 10-1 of: Clean n Jerks…135/95 Burpee Bar Touch For Time... Read More