WOD

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

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