WOD

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

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