WOD

6 Rounds of: 30m Sled Push…360/270 20 HSPU…45’s 20 KB Swings…97/70 20/15cal Bike 1min Rest For Time

Strength: 6min EMOM of: 2 High Hang Squat Cleans Metcon: 5 Rounds of: 12 Hang Squat Cleans…135/95 12 Chest to Bar Pull Ups 12 Toes... Read More

Strength: Find a 1RM: – 5mins for Barbell Sit Up – 5mins for max distance WB Lateral Throw…20/14 (Complete the throw while standing inside 4×3′... Read More

Strength: Every 2mins for 8mins: 7 Strict Pull Ups 7 S Arm DB Row (each arm) 7 Barbell Bicep Curl Metcon: 6 Rounds of: 2min... Read More

Strength: Every 2mins for 6mins: 7 Strict HSPU 7 DB Bench Press 7 DB Skull Crushers Metcon: 70/50cal Bike 3min Rest 60 Clean n Jerks…135/95... Read More

Strength: Every 2min for 6mins: 3 Back Squats 6 Bulgarian Split Squats 3 Straight Leg Deadlifts Metcon: 3 Rounds of: 6min AMRAP of: 34cal Row... Read More

2 Rounds of: Tabata Treadmill Cals 1min Rest Tabata Ski Cals 1min Rest Tabata Bike Cals 1min Rest Tabata Row 1min Rest For Total Calories... Read More

4 Rounds of: 12 Bench Press…185/125 15 Clean N Jerks…155/105 21 KB Swings…97/70 For Time

Strength: Take 10mins to work up to a heavy 1rep Back Squat Metcon: 2 Rounds of: 8min AMRAP of: 20 Pull Ups 30 Sit Ups... Read More

**10:00am CLASS ONLY** **No 6:00am Class on Friday 11.29.19** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB Swings…70/53 60... Read More