WOD

STRENGTH: Every 2min for 10min: 2 Back Squats 2 Weighted Chin Ups METCON: 5 Rounds of: 2min AMRAP of: 15/10cal Bike 18 Wall Balls…20/14…10/9 18... Read More

25 Rounds of: 5 Push Ups 5 KB Swings…70/53 200m Run For Time

6 Rounds of: 12 Heavy Wall Balls…30/20…10/9 12 DB Burpees…50/35’s 12 DB Shoulder to OH…50/35’s 12 DB Step Ups…50/35’s 12 Chest to Bar Pull Ups... Read More

STRENGTH: 8min EMOM of: 2 Hang Cleans 1 Squat Clean 1 Jerk METCON: 10-1 of: Clean n Jerk…155/105 Burpee Box Jumps…24/20″ For Time (15min Time... Read More

METCON: 10 Rounds of: 18/15cal Row 4 Devils Press…50/35’s 8 Toes to Bar 1min Rest For Time (29min Time Cap) AUXILIARY: 75 Weighted Sit Ups…25/15... Read More

STRENGTH: 7min EMOM of: Each round work up to a 2rm Pull Up METCON: Every 4min for 16min: 9 Burpee Bar Touch 21 Pull Ups... Read More

STRENGTH: Every 2min for 8min: 6 Renegade Rows 3 Back Squat METCON; 3 Rounds of: 33/27cal Ski 33 Back Squats…115/75 33 DB Renegade Rows…50/35’s 3min... Read More

STRENGTH: Every 2min for 8min: 3 Deficit Deadlifts (standing on a 45 plate) 3 Strict HSPU METCON: 27…21…15…9 of: Deadlift…185/125 HSPU…35’s Seatless Bike Cals (women... Read More

100cal Run (EMOM 4 S. Arm KB Snatch…70/53) 100/80cal Ski (EMOM 3 Burpee onto plate) 100/80cal Bike (EMOM 5 Chin Ups) 100/80cal Row (EMOM 6... Read More

30 Power Cleans…185/125 200m Sled DRAG…180/135 30 Bench Press…185/125 200m Sled PUSH…180/135 30 Power Cleans…185/125 For Time