WOD

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

AUXILIARY: 2 Rounds of: 30m Rt arm KB Waiter Walk 30m Lf arm KB Waiter Walk 30m Rt arm KB Waiter Walk 30m Lf arm... Read More

STRENGTH: 8min EMOM of: 2 Sumo Deadlifts 3 Shoulder Press METCON: 3 Rounds of: 45/35cal Row 30 HSPU…45’s 15 SDLHP…135/95 2min Rest For Time (16min... Read More

STRENGTH: 5min EMOM of: 3 Back Squats 2 Chest to Bar Pull Ups METCON: 5 Rounds of: 15 Back Squats…135/95 7 Ring Muscle Ups (sub-... Read More

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