WOD

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

STRENGTH: 6min EMOM of: 2 Muscle Snatch 1 Power Snatch 1 Hang Squat Snatch METCON: 5 Rounds of: 2min AMRAP of: Cash in- 21/15cal Bike... Read More

STRENGTH: 6min EMOM of: 2 Back Squat 3 Strict toes to bar METCON: 9 Rounds of: 12/9cal Ski 12 Back Squat…115/75 12 Toes to Bar... Read More

**10:00am CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerk…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More

**10:00am CLASS ONLY MONDAY LABOR DAY** 165/115cal Bike (E2MOM 6/4cal Row) 5min Rest 165/115cal Ski (E2MOM 6cal Run) For Time

8 Rounds of: 15/12cal Bike 30m S. Arm DB OH Walk…80/55 (do not drop dB from OH) 10 S. Arm DB Clean n Jerk…80/55 1min... Read More

STRENGTH: 5min EMOM of: 5 Strict Pull Ups 7 Strict Dips METCON: Cash in- 400m Sled Drag Farmers Carry…90/45…53/35’s 3 Rounds of: 33 Wall Balls…20/14…10/9... Read More

STRENGTH: 5min EMOM of: 1 Power Snatch METCON: 21…15…9 of: Snatch…95/65 Calorie Row Rest 3min Then: 21…15…9 of: Burpee Bar Touch Toes to Bar For... Read More

STRENGTH: 5min EMOM of: 2 OHS METCON: 5 Rounds of: 15 HSPU…35’s 15 OHS…95/65 15/12cal Ski 15/12cal Bike 1min Rest For Time (18min Time Cap)