WOD

STRENGTH: Every 2min for 6min: 3 Back Squats 8 Bulgarian Split Squats METCON: 50/40cal Row 50 Back Squats…135/95 50 Chest to Bar Pull Ups 50/40cal... Read More

STRENGTH: Every 2min for 6min: 12 Bench Press 12 Dips METCON: 27…21…15…9 of: Bench Press…165/105 Bike Cals (21…15…9…6 women) KB Swings…70/53 Sit Ups For Time... Read More

STRENGTH: Every 2min for 6min: 12 S. Arm DB Row 12 Barbell Curl METCON: Every 5min for 20min: 40/30cal Ski 15 Hang Squat Clean Thrusters…135/95... Read More

7 Rounds of: 20cal Run 20/15cal Row 20/15cal Bike 2 “Cindy” Rounds For Time

METCON: 5 Rounds of: 12 Power Cleans…135/95 12cal Ski (Every 2min 12 Wall Balls…20/14…10/9) For Time (22min Time Cap)

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