WOD

STRENGTH: 5min EMOM of: 3 Hang Squat Snatch METCON: 3 Rounds of: 21 HSPU…floor 34 Snatch…95/65 55 Air Squats For Time (17min Time Cap)

STRENGTH: 6min EMOM of: 2 Power Cleans METCON: Every 3min for 18min: 33/26cal Row 6 Power Cleans…155/105 For Slowest Round

STRENGTH: 7min EMOM of: 3 Pull Ups 3 Dips METCON: 8 Rounds of: 11/8cal Ski 11 Goblet Squats…70/53 11 Push Ups 11 Pull Ups For... Read More

7 Rounds of: :20sec AMRAP of Treadmill Cals :40sec Rest (3min Rest after 7 rounds to clean machine) 7 Rounds of: :20sec AMRAP of Ski... Read More

40 Deadlifts…275/185 40 Back Squats…185/125 40 Shoulder Press…135/95 (Every 3min 200m Run) For Time

STRENGTH: 5min EMOM of: 2 OHS METCON: 3 Rounds of: 20 OHS…115/75 10 Weighted Pull Up…25/15 45/35cal Row For Time (16min Time Cap)

BENCHMARK #18: 8 Rope Climbs for time METCON: 21…15…9 of: Wall Walks Bike Cals (4 Rope Climbs after each set) For Time (12min Time Cap)

STRENGTH: 6min EMOM of: 2 Hang Muscle Snatch METCON: 3 Rounds of: 18 Hang Snatch…115/75 21cal Run 30m Sled Push…315/225 For Time (12min Time Cap)

**AEROBIC CAPACITY CLASS** Tuesday’s and Thursday’s 6pm (starting tonight) STRENGTH: 5min EMOM of: 3 Bench Press 3 KB Strict Upright Row METCON: 25 Toes to... Read More

STRENGTH: 6min EMOM of: 3 Deadlifts 3 Front Squats METCON: 60/50cal Row 60 Wall Balls…20/14…10/9 60 Deadlifts…185/125 60 Wall Balls…20/14…10/9 60/50cal Row For Time (18min... Read More