WOD

200cal Run or 2400m Run 1min Rest 200/160cal Ski 1min Rest 200/160cal Bike For Time

5 Rounds of: 15 Shoulder Press…115/75 15 DB Burpees…50/35’s 15 DB Squats…50/35’s 40 Double Unders For Time

STRENGTH: Every 2min for 8min: 1 Power Clean 1 Hang Power Clean 3 Front Squats METCON: 25/20cal Ski 25 Back Squats…115/75 25 Pull Ups 25/20cal... Read More

STRENGTH: Work up to a heavy 2rep Snatch BENCHMARK #3: 800m Run for time METCON: 4 Rounds of: 12 Snatches…135/95 400m Run For Time (15min... Read More

STRENGTH: Every 2min for 8min: 3 SDLHP 6 Chin Ups 9 S. Arm DB Row METCON: 2 Rounds of: 7min AMRAP of: 30 Air Squats... Read More

STRENGTH: 6min EMOM of: 3 Shoulder Press 3 Weighted Dip METCON: 50/40cal Ski Then: 27…21…15…9 of: HSPU…45’s KB Swings…70/53 For Time (13min Time Cap)

STRENGTH: 6min EMOM of: 3 Front Squats 1 Clean n Jerk METCON: 3 Rounds of: 20 Heavy Wall Balls…30/20…10/9 15/10cal Bike 10 Clean n Jerks…135/95... Read More

5 Rounds of: 1:20min AMRAP of Bike Cals :40sec Rest Then: 5 Rounds of: 1:20min AMRAP of Row Cals :40sec Rest Then: 5 Rounds of:... Read More

8 Rounds of: 11cal Run or 200m Run 9 Goblet Squats…97/70 7 Deadlifts….275/185 5 Bench Press…225/155 For Time

STRENGTH: 6min EMOM of: 2 Below Knee Hang Cleans METCON: 5 Rounds of: 20/16cal Ski 6 Shoot Throughs 12 Power Cleans…135/95 1min Rest For Time... Read More