WOD

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

AUXILIARY: 2 Rounds of: 1min L-Hold from Pull Up (sub- elevated knee hold) 1min HS Hold STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 21…15…9... Read More

STRENGTH: Every 2min for 8min: 2 Thrusters 8 S. Arm DB Row (each arm) METCON: Every 5min for 20min: 30/25cal Ski 35 Semi-high Wall Balls…20/14…11/10... Read More

STRENGTH: 6min EMOM of: 4 Sumo Deadlifts 4 Strict Pull Ups METCON: 5 Rounds of: 30/24cal Row 21 HSPU…45’s 1min Rest For Time (16min Time... Read More

STRENGTH: 5min EMOM of: 2 Med Ball Toes to Bar 2 Bench Press BENCHMARK #12: 50 Toes to Bar for Time METCON: 23 Bench Press…115/75... Read More

36min AMRAP of: 21cal Run 15cal Ski 9cal Bike 15 Burpee onto plate 21cal Row For Total Reps