WOD

Every 4min for 16min: 30cal Run 20 KB Swings…70/53 Then: Every 4min for 16min: 30cal Bike 20 Shoulder to OH…95/65 For Total Reps

15 Rounds of: 5 Strict HSPU…(2)45’s 5 Power Cleans…185/125 5cal Bike For Time

STRENGTH: 6min EMOM of: 2 Weighted Pull Up 2 DB Bench 2 Back Squat METCON: 3 Rounds of: 60m Sled Push…270/225 (inside) 4 Rounds of... Read More

STRENGTH: 7min EMOM of: 2 Hang Squat Snatch 1 Power Snatch METCON: 5 Rounds of: 20/16cal Bike 16 Snatch…95/65 2min Rest For Time (17min Time... Read More

STRENGTH: 5min EMOM of: 3 Back Squats 3 Chin ups METCON: 5 Rounds of: 1min AMRAP of Calorie Row 1min AMRAP of Wall Balls…20/14…10/9 1min... Read More

STRENGTH: Every 2mins for 8min: 4 DB Shoulder Press 4 Dips 4 Barbell Skull Crushers METCON: Cash in- 55 HSPU…25’s (sub- HR Push Ups) 3... Read More

STRENGTH: 6min to work up to a heavy single Clean n Jerk Then: 6min to work up to a heavy single Snatch METCON: 18…15…12…9 of:... Read More

2 Rounds of: Every 3min for 12min: 20cal Run 20/16cal Ski 10 Burpee onto Plate 3min Rest Then: Every 3min for 12min: 20/16cal Bike 20/16cal... Read More

10 Rounds of: 5 Bench Press…225/135 30m Sled Push…225/135 For Time

STRENGTH: 5min EMOM of: 3 Strict Chest to Bar Pull Ups METCON: 4 Rounds of: 12 Deadlifts…225/155 24 S. Arm DB Clean n Jerk…50/35 12... Read More