WOD

**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

**NO 6:30pm CLASS TONIGHT** Strength: Every 2min for 6min: 7 Chin Ups 7 Bent over barbell Rows 7 DB Upright Rows Metcon: 3 Rounds of:... Read More

Strength: Every 2mins for 6mins: 7 Shoulder Press 7 Dumbbell Bench Press 7 Bench Dips Metcon: 3 Rounds of: 40/28cal Bike 21 Snatches…135/95 2min Rest... Read More

Strength: Every 2mins for 8mins: 3 Squat Cleans (barbell) Metcon: 5 Rounds of: 12 DB Squat Cleans…50/35’s 12 DB S2OH…50/35’s 12 Med Ball Knees to... Read More

75cal Run (Every 2min 30 Air Squats) 75/55cal Ski (Every 2min 30 Push Ups) 75/55cal Bike (Every 2min 30 Straight arm DB Sit Ups…35/25) 75/55cal... Read More

18…15…12 of: Heavy Wall Balls…30/20…10/9 Chest to Bar Pull Ups 2min Rest 21…18…15 of: Goblet Squats…97/70 KB SDLHP…97/70 DB Bench Press…80/50’s 2min Rest 24…21…18 of:... Read More

Strength: 10min EMOM of: 1 Power Clean 1 Hang Squat Clean 1 Jerk Metcon: 27…21…15…9 of: Power Clean…115/75 HSPU… 45’s For Time (14min Time Cap)

Metcon: 16min EMOM of: ODD Min- 8cal Treadmill Sprint EVEN Min- 8/6cal Ski Sprint For Slowest Round Auxiliary: 5 Rounds of: 12 Barbell Sit Ups…55/35... Read More

Strength: Every 2mins for 10mins: 5 Strict Pull Ups 6 Bent Over Barbell Row 7 Single Arm DB Row (each arm) Metcon: 5 Rounds of:... Read More

Strength: Every 2min for 10min: 5 DB Shoulder Press 6 Bench Press 7 Bench Dips Metcon: 27…21…15…9 of: Row (21…15…9…6 cals) Bike (21…15…9…6 cals) DB... Read More