WOD

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

3 Rounds of: 30cal Run 20 DB Cleans….50/35’s 2min Rest 3 Rounds of: 30/20cal Ski 20 Burpee onto plate 2min Rest 3 Rounds of: 30/20cal... Read More

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