WOD

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

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