WOD

5 Rounds of: 34/24cal Row 200m Farmers Carry…97/70 15 Goblet Squats…97/70 200m Single Srm DB OH Walk…80/55 For Time

STRENGTH: 5min EMOM of: 2 Power Cleans 1 Squat Clean METCON: 8 Rounds of: 5 Power Cleans…165/115 5 Strict HSPU…35’s 5cal Run 5 Dips (sub-... Read More

STRENGTH: 5min EMOM of: 2 Thrusters 1 Weighted Chest to Bar Pull Up METCON: 3 Rounds of: 21 Thrusters…115/85 21 Chest to Bar Pull Ups... Read More

STRENGTH: 5min EMOM of: 3 Bench Press 3 SDLHP BENCHMARK #14: 40 G.I. Janes (repeat from 7.1.20) For Time METCON: 3 Rounds of: 4min AMRAP... Read More

STRENGTH: 6min EMOM of: 2 Snatch High Pulls 1 Hang Squat Snatch METCON: 5 Rounds of: 22 Wall Balls…20/14…10/9 11 Snatches…135/95 22/16cal Bike 2min Rest... Read More

STRENGTH: 5min EMOM of: 2 Back Squats 3 DB Strict Press METCON: 50/40cal Row 50 Back Squats…95/65 50 Pull Ups 50 HSPU…floor 50 S. Arm... Read More

100cal Run 100/80cal Ski 100/80cal Bike 100/80cal Row 400m Sled Push…45/25 For Time

7 Rounds of: 5 Squat Cleans…185/125 3 Rope Climbs 200m Run For Time

STRENGTH: 2x30m Reverse Sled Drag Zercher Carry METCON: 200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar) 100 KB Step Ups…70/53 (holding KB anyway)... Read More

STRENGTH: 6min EMOM of: 2 Shoulder Press 2 Strict Pull Ups METCON: 27…21…15…9 of: Calorie Row Shoulder to OH…115/75 Sit Ups Pull Ups For Time... Read More