WOD

Metcon: 3 Rounds of: 25cal Ski 15 DB Thrusters…50/35’s 9 Bar Muscle Ups (sub- 25 Chin Ups) 1min Rest For Time (13min Time Cap) Auxiliary:... Read More

Strength: Work up to a heavy complex of: 2 Hang Squat Clean 3 Power Clean 1 Split Jerk Metcon: 21…15…9 of: Power Cleans…155/105 Strict HSPU…35’s... Read More

Strength: 3 Shoulder Press @ 70% 3 Shoulder Press @ 80% 3+ Shoulder Press @90% *the last set of 3+ should be max Reps of... Read More

Strength: 3 Deadlift @ 70% 3 Deadlift @ 80% 3+ Deadlift @ 90% *the last set of 3+ should be max Reps of 3 or... Read More

Strength: 3 Back Squats @ 70% 3 Back Squats @ 80% 3+ Back Squats @ 90% *the last set of 3+ should be max Reps... Read More

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