WOD

Strength: Take 12mins to work up to a heavy complex of: 3 Power Snatch 2 Hang Squat Snatch Metcon: 18 Snatches…135/95 21cal Bike 1min Rest... Read More

Auxiliary: 3 Rounds of: 25 Barbell Sit Ups…45/35 15 Rt Side Hip Raises 15 Lf Side Hip Raises (10min Time Cap) Metcon: 60 G.I. Janes... Read More

Strength: Every 2min for 8min: 5 Bench Press… HEAVY 5 Weighted Dip… HEAVY 5 DB Skull Crusher Metcon: 21…15…9 of: Bench Press…135/75 Hang Clean n... Read More

Strength: Every 2min for 8min: 5 Deadlifts… HEAVY 5 DB Curl and Press… HEAVY 5 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of:... Read More

4 Rounds of: 1:20min AMRAP of: Row Cals :40sec Rest 1:20min AMRAP of: Bike Cals :40sec Rest 1:20min AMRAP of: 8 KB Swing…70/53 8 Sit... Read More

10 Rounds of: 4 Ring Muscle Ups (sub- 8 Pull Ups) 8 KB SDLHP…97/70 12 Heavy Wall Balls…30/20…10/9 For Time

Strength: 7min EMOM of: 1 Weighted Pull up 1 Weighted Dip Metcon: 3 Rounds of: 40/30cal Ski 30m Sled Push…360/225 1min Rest For Time (13min... Read More

Strength: Work up to a heavy single Power Clean Metcon: 24min AMRAP of: 24 DB Hang Cleans…50/35 24 Bench Press…115/75 24 Sit Ups 24 Chin... Read More

Strength: Take 10mins to work up to a 1RM Shoulder Press. Metcon: 5 Rounds of: 25 Back Squats…95/65 15 HSPU…45’s For Time (12min Time Cap)... Read More

Strength: Take 12mins to work up to a 1RM Deadlift Metcon: 21…15…9 of: Calorie Row DB Hang Clean n Jerks…50/35 2min Rest then: 21…15…9 of:... Read More