WOD

STRENGTH: Every 2min for 6min: 3 Thrusters METCON: 6 Rounds of: 22 High Wall Balls…20/14…12/11 6 Snatches…155/105 For Time (16min Time Cap) AT HOME: 6... Read More

STRENGTH: Every 2min for 10min: 3 Chest to bar chin up 3 Upright Rows 6 Barbell Curls METCON: 8min AMRAP of: 12/9cal Bike 4/3 Ring/bar... Read More

STRENGTH: Every 2mins for 8mins: 3 Back Squats 3 Dips METCON: 3 Rounds of: 3min AMRAP of: 18/12cal Ski 18 Back Squats…95/65 2min Rest 3min... Read More

150cal Run 150/120cal Row 150/120cal Bike For Time

120m Sled Push…135/90 42/35cal Ski 42 Goblet Squats…70/53 42 KB Swings…70/53 42 HSPU…25’s 42/35 Bike Cals 42 S. Arm DB Sit Ups…35/25 400m Run For... Read More

STRENGTH: 12…9…6 of: Weighted Pull Ups SDLHP Barbell Curls METCON: 4 Rounds of: 12cal Run 21 SDLHP…115/75 12cal Run 21 Pull Ups 2min Rest For... Read More

STRENGTH: 9…6…3 of: Front Squat (After each set 60m Single arm KB OH Walk) METCON: 6 Rounds of: 3min AMRAP of: 16 High Wall Balls…20/14…12/11... Read More

STRENGTH: 15…12…9 of: Strict Shoulder Press Strict Toes to Bar METCON: 5 Rounds of: 22/17cal Bike 17 Shoulder to OH…115/75 17 Toes to Bar For... Read More

STRENGTH: 7min EMOM of: 2 Power Snatch METCON: 11 Rounds of: 11cal Ski 7 Snatch…95/65 1min Rest For Time AT HOME: 300 Mountain Climbers EMOM... Read More

800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run For Time