WOD

STRENGTH: Work up to a heavy single rep OHS METCON: 200/160cal Bike (Every 3min…12 OHS…115/75/12 Toes to Bar) For Time (21min Time Cap) AT HOME:... Read More

STRENGTH: Every 2mins for 8min: 12 Barbell Curls 12 Skull Crushers METCON: 6 Rounds of: 3min AMRAP of: Cash in- 20cal Run Remainder of 3min:... Read More

STRENGTH: 15…12…9…6 of: Barbell Sit Ups…45/35 Rt side plank hip raises Lf side plank hip raises Med Ball Knees to chest…30/20 METCON: 5 Rounds of:... Read More

STRENGTH: 7min EMOM of: 4 Strict Pull Ups 4 Bench Press METCON: 27…21…15…9 of: Ski Calories (30m Sled Push…225/180 after each set) For Time AT... Read More

*Check our competitor page for extra work!* STRENGTH: 5min EMOM of: 1 Power Clean 2 Hang Squat Clean 1 Split Jerk METCON: Every 2mins for... Read More

11 Rounds of: 11cal Run 11cal Ski 11cal Row 11cal Bike 11 KB Swings…70/53 For Time

METCON: 5 Rounds of: 15cal Bike 12 DB Deadlifts…50/35’s 9 DB Hang Cleans…50/35’s 6 DB Shoulder to OH…50/35’s For Time AT HOME: 5 Rounds of:... Read More

STRENGTH: 3×5 Strict Pull Ups 3×5 Back Squat METCON: 2 Rounds of: 21cal Run 21cal Ski 21cal Bike 21 Back Squats…115/75 21 SDLHP…115/75 21 DB... Read More

AT HOME: Every 2min for 20min: 20 Odd Object Snatch…light 20 Push Up For Slowest Round

AT HOME: 100 Object Thrusters… medium weight (EMOM of 4 Burpees) For Time