WOD

36min AMRAP of: 50cal Run 50/40cal Ski 50/40cal Bike 50/40cal Row (Every 4mins 10 KB Swings/ 10 Burpees)

5 Rounds of: 3min AMRAP of: 60m Sled Push…315/225 18 DB Shoulder Press…50/35’s 18 KB SDLHP’s…97/70 18 G.i. Janes 3min Rest For Total

Strength: 10min to establish a heavy complex of: 3 Power Cleans 3 Front Squats 1 Split Jerk Metcon: 21cal Ski 12 Power Cleans…185/125 1min Rest... Read More

22min AMRAP of: 22 KB Swings…70/53 22 Goblet Squats…70/53 11cal Bike 22 PVC Sit Ups (pvc pipe in the back rack position, touch elbows to... Read More

Strength: 5 Shoulder Press @ 65% 5 Shoulder Press @ 75% 5+ Shoulder Press @85% This week we are beginning a cycle of Wendler’s 5/3/1... Read More

Strength: 5 deadlift @ 65% 5 Deadlift @ 75% 5+ Deadlift @ 85% This week we are beginning a cycle of Wendler’s 5/3/1 program. Take... Read More

Strength: 5 Back Squat @ 65% 5 Back Squats @ 75% 5+ Back Squats @85% This week we are beginning a cycle of Wendler’s 5/3/1... Read More

2 Rounds of: 18min AMRAP of: 25cal Run 25cal Row 25cal Bike 25cal Ski 2min Rest For Total Reps (EMOM 2 Burpees)

18min AMRAP of: 21 Clusters…135/95 21 Chest to Bar Pull Ups 21 Bike Cals 21 Ski Cals For Total Reps

Strength: Max 30m Sled Push (inside) Metcon: 4 Rounds of: 4min AMRAP of: 30/20cal Row 60m Sled Drag…315/225 4min Rest For Total Reps