WOD

Every 5min for 25min: 30m Sled Push…315/270 5 Bar Muscle Ups (sub- 10 Pull Ups) 9 Hang Squat Cleans…155/105 5 Bar Muscle Ups (sub- 10... Read More

STRENGTH: Work up to a heavy 2 rep Shoulder Press then… Benchmark #15- 5RM Shoulder Press METCON: 7 Rounds of: 12 Strict HSPU…45’s 12 High... Read More

STRENGTH: 7min EMOM of: 2 Hang Squat Snatch 1 Power Snatch METCON: 5 Rounds of: 20/16cal Bike 16 Snatch…95/65 2min Rest For Time (17min Time... Read More

STRENGTH: 5min EMOM of: 3 Front Squat 5min EMOM of: 3 Shoulder Press METCON: Every 5min for 20min: 8 Burpee onto plate 22/18cal Row 8... Read More

STRENGTH: Every 2min for 8min: 3 Strict C2B Pull Ups 5 Bent Over Rows 7 DB Curls METCON: 100 Double Unders 50/40cal Bike 50 OHS…95/65... Read More

STRENGTH: Every 2min for 8min: 2 Bench Press 2 Power Clean METCON: Every 6min for 18min: 24/20cal Ski 8 Power Cleans…185/125 15 Bench Press…135/95 For... Read More

15 Rounds of: 200m Run 1 Rope Climb For Time (45min Time Cap)

5 Rounds of: 18 Axle Bar Zercher Squats… 110/70 15 Dips 12 KB Swings…97/70 9 G.I. Janes For Time

STRENGTH: Every 2min for 8min: 5 Shoulder Press 3 SDLHP *Increase weight each round METCON: 2 Rounds of: 6min AMRAP of: 30/25cal Row 18 S2OH…115/75... Read More

STRENGTH: 6min EMOM of: 3 Axle Bar Zercher Squats 3 Strict Chin Ups METCON: 21…15…9 of: Heavy Wall Balls…30/20…10/8 Chin ups Burpee onto plate Ski... Read More