WOD

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 12 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats... Read More

5 Rounds of: 18/15cal Bike 9 Power Cleans…185/125 18 HSPU…(2) 35’s For Time ***SEMIFINAL FUNDRAISER TODAY 3:00pm. Pot Luck (sign up sheet at whiteboard). There... Read More

OLYMPIC: 5×2 Hang Squat Clean 5×2 Hang Squat Snatch Snatch ZONE 2: 2000m Row 2000m Run 500m Row 500m Run 2000m Row 2000m Run For... Read More

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 METCON: 6…5…4…3…2…1 of: “Cindy” Rounds (21/17cal Row after each set) For Time (24min... Read More

OLYMPIC: 5×2 Below the knee Hang Squat Clean 7×1 Jerk METCON: 34…21…13…8 of: Ski Calories Clean n Jerk… (progressively heavier) (1min Rest after each round)... Read More

STRENGTH: Back Squat 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 5 Wall Walks 200m Run 2min Rest then: 3... Read More

OLYMPIC: 5×2 Below the knee Hang Squat Snatch 7×1 Heaving Snatch Balance METCON: 15min EMOM of: :20sec AMRAP of Bike Cals 2 Bar Muscle Up... Read More

STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 METCON: Every 3min for 18min: 15 Snatches…95/65 15 HSPU…45’s For Slowest Round

8 Rounds of: 10 Weighted Chin Ups…25/15 10 Shoulder Press…115/65 10 Back Squats…185/125 30m Reverse Sled Drag…270/225 For Time

OLYMPIC: 5×3 Snatch Pull 4×3 Snatch 5×3 High Hang Squat Clean ZONE 2: 2400m Row 2000m Ski 1600m Run For Recovery