WOD

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

STRENGTH: 15min EMOM of: 2 Deadlifts (Build each set to work up to a Heavy 2rm) METCON: 5…8…13…21 of: Thrusters…115/75 Chest to Bar Pull Ups... Read More

STRENGTH: 5min EMOM of: 3 Bench Presses METCON: 2 Rounds of: 50/40cal Ski 40 Bench Press…155/105 30 High Wall Balls…20/14…12/11 20 S. Arm Hang KB... Read More

STRENGTH: Warm up to a 10rm unbroken Thrusters METCON: Cash in- 400m Sled Drag…180/135 5 Rounds of: 20/16cal Row 8 G.I. Janes For Time (20min... Read More

STRENGTH: Max KB Farmer Carry…97/70 (Max unbroken 30m lengths) METCON: 3 Rounds of: 6min AMRAP of: 12 Power Clean…135/95 18cal Bike 18 Goblet Squat…70/53 18... Read More

12 Rounds of: 12cal Run 12/8cal Ski 12/8cal Row 12/8cal Bike 12 KB Swings…70/53 1min Rest For Time (60min Time Cap)

STRENGTH: 5min EMOM of: 2 Back Squats METCON: 21 Back Squats…135/95 18 Back Squats…155/105 12 Back Squats…185/125 9 Back Squats…205/145 50/40cal Ski For Time (13min... Read More

BENCHMARK #3: 800m Run for Time METCON: 4 Rounds of: 15 S. Arm DB Clean n Jerks…80/55 400m Run 1min Rest For Time (16min Time... Read More

BENCHMARK #16: 50 Chest to Bar Pull Ups for Time METCON: 27…21…15…9 of: Bike Cals (21…15…9…6 women) DB Sit Ups…25/15 Pull Ups For Time (18min... Read More