WOD

Strength: Take 10mins to establish a heavy Clean n Jerk complex. Complex= 2 Deadlifts, 2 Power Cleans, 1 Hang Squat Clean, 1 Jerk Metcon: 18…15…12…9…6... Read More

Strength: Take 12mins to work up to a heavy 3 rep Front Squat Metcon: 3 Rounds of: 6min AMRAP of: Cash in- 25 Toes to... Read More

Strength: Take 8mins to work up to a 2rep max shoulder press and a 2rep SDLHP. Metcon: 4 Rounds of: 12 SDLHP…135/95 24 HSPU…(2)35’s 12... Read More

7 Rounds of: 5min AMRAP of: Cash in- 200m Run 25cal Bike 25cal Ski 25cal Run 1min Rest For Total Reps

Strength: Take 10mins to work up to a heavy single bench press Metcon: 10-1 of: Bench Press…205/135 Deadlift…275/185 (8 Chin Ups after each set) For... Read More

Benchmark: 40/30cal Bike For Time (Compare to 2.7.20) Metcon: 3 Rounds of: 6min AMRAP of: Cash in- 60m Sled Push…270/180 Cash in- 60m Farmers Carry…97/70’s... Read More

Strength: 6min EMOM of: 3 Goblet Squats… HEAVY (use 2 KB’s if need be) Metcon: 3 Rounds of: 40 Wall Balls…20/14…10/9 20 Power Snatch…115/75 20cal... Read More

Strength: 6min EMOM of: 4 Deadlifts… HEAVY Metcon: 7 Rounds of: 9/7cal Bike 7 Burpee Box Jump Over…24/20″ 14 Pull Ups 1min Rest For Time... Read More

Strength: Every 2min for 6mins: 7 Back Squats 7 Back Step Lunges 7 Single Leg DB Deadlift (each leg) Metcon: 5 Rounds of: 2min AMRAP... Read More

Strength: Every 2min for 6min: 6 Bent Over Barbell Rows 6 Chin Ups 6 DB Curls 6 Med Ball Knees to chest Metcon: 35 Toes... Read More