WOD

3 Rounds of: 3:20min AMRAP of: Cash in- 40 Push Ups Remainder Cal Row 1:40min Rest 3:20min AMRAP of: Cash in- 40 KB Swings…53/35 Remainder... Read More

STRENGTH: Take 8mins to work up to a heavy single Clean METCON: 18…15…12…9 of: Power Cleans…155/105 Goblet Squats…97/70 (Every 2min 200m Run) For Time (20min... Read More

STRENGTH: 6min EMOM of: 3 Weighted Chin Ups 3 Weighted Dips METCON: 7 Rounds of: 2min AMRAP of: 11cal Run 2 Rope Climbs 2min Rest... Read More

STRENGTH: 7…5…3 of: Back Squat -rest 2min between sets and increase weight METCON: 5 Rounds of: 21 Back Squats…95/65 18 HSPU…35’s 21/15cal Bike 1min Rest... Read More

STRENGTH: 5min EMOM of: 2 Hang Squat Snatch 1 Power Snatch METCON: 21…15…9 of: Snatch…135/95 Lateral Burpee Over Bar For Time (10min Time Cap)

STRENGTH: 6min EMOM of: 2 Thrusters METCON: 120/100cal Row 100 Wall Balls…20/14…10/9 100 S Arm DB/KB Hang Snatch…50/35 (Every 3min 3 Burpees, 3 Knees to... Read More

STRENGTH: 5min EMOM of: 2 Strict Chest to Bar Pull Ups 2 Shoulder Press METCON: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled... Read More

18min AMRAP of: 18cal Run 18/14cal Ski 18 KB Swings…70/53 4min Rest 18min AMRAP of: 18/14cal Bike 18/14cal Row 18 DB Sit Ups…25/15 For Total... Read More

5 Rounds of: 16 Shoulder Press…115/75 30m Sled Push…270/225 16cal Ski 16 S. Arm DB Hang Cleans…80/55 For Time (25min Time Cap)

AUXILIARY: Every 2min for 6min: 200m Sprint METCON: 12 Rounds of: 100m Sprint (50m out and back from middle garage door or 6cal on treadmill)... Read More