WOD

Strength: Every 2min for 8mins: 7 Shoulder Press 7 DB Curls 7 Dips Metcon: 100 Double Unders 30 DB Hang Snatch…50/35’s 75/60cal Bike 30 DB... Read More

Strength: 10min EMOM of: 3 Back Squat 3 DB Sit Ups Metcon: 2 Rounds of: 60/45cal Row 30 Back Squats…135/95 3min Rest For Time (15min... Read More

Strength: 10min EMOM of: 3 Deadlifts 3 Bench Press Metcon: 3 Rounds of: 21 Heavy Wall Balls…30/20…10/10 15 Bench Press…165/115 9 Deadlifts…275/185 For Time (14min... Read More

3 Rounds of: 36cal Run 36/26cal Ski 26 Devils Press…35/25’s 36/26cal Bike 36 Plate Squats…35/25 2min Rest For Time

7 Rounds of: 12 S. Arm DB Cleans…80/55 9cal Ski 6 G.I. Janes For Time

Strength: Take 8mins to establish 1 Rep of a heavy high bar Back Squat. Then take 7mins to establish a heavy single Shoulder Press Metcon:... Read More

Strength: Take 15mins to work up to a heavy single Power Clean Metcon: 22min AMRAP of: 22cal Run 22cal Ski 22 DB Sit Ups… 35/25... Read More

Strength: Every 2mins for 6mins: 7 Strict Pull Ups 7 Bent over barbell Row 7 DB Lateral Raises 7 DB Hammer Curls Metcon: 3 Rounds... Read More

Strength: Every 2mins for 6mins: 7 Barbell Shoulder Press 7 DB Bench Press 7 Dips (bench or bar) Metcon: 5 Rounds of: 22/16cal Bike 16... Read More

Strength: 8min EMOM of: 2 Squat Snatch Metcon: 30 Push Ups 80 Air Squats 15 Snatches…135/95 30 Push Ups 80 Air Squats 12 Snatches…155/105 30... Read More