WOD

40 Ring Muscle Ups (scale-chin over bar pull ups) 80cal Row 120 Wall Balls…20/14…10/9 For Time *reps can be broken up and partitioned anyway you... Read More

Auxiliary: 27…21…15…9 of: Good Mornings…45/35 Rt Side Plank Hip Raise Lf Side Plano Hip Raise Metcon: 400m Run 60m Sled Push…225/180 60m Farmers Carry…97/70’s 400m... Read More

Strength: Every 2min for 10min: 2 Chin Ups 4 Bulgarian Split Squats (each leg) 8 DB Sit Ups Metcon: Tabata Ski Erg Cals 1min Rest... Read More

Strength: 3 Front Squats 4 Sumo Deadlifts 8 DB Rows (each arm) Metcon: 5 Rounds of: 3min AMRAP of: 25cal Row 15 Heavy Wall Balls…30/20…10/9... Read More

Strength: Every 2min for 10min: 6 Strict HSPU (sub- strict DB press) 7 DB Bench Press 8 Dips Metcon: 5 Rounds of: 21 DB Hang... Read More

2 Rounds of: 7:20min AMRAP of: 40cal Ski Erg 20 KB Swings…70/53 1:40min Rest 7:20min AMRAP of: 40cal Row 20 Push Ups 1:40min Rest For... Read More

4 Rounds of: 6 Snatches…165/115 9 Back Squat…165/115 12 Burpee Over Bar 9 Deadlift…165/115 6 Bar Muscle Up For Time

30 Box Jumps…24/20″ 15 Clean n Jerks…95/65 30 Box Jumps…24/20″ 15 Clean n Jerks…135/85 30 Box Jumps…24/20″ 10 Clean n Jerks…185/115 30 Single Leg Squats... Read More

Auxiliary: 27…21…15 of: DB Sit Ups…25/15 Good Mornings…45/35 Rt Side Plank Hip Raise Lf Side Plank Hip Raise Med Ball Knees to Chest…20/14 (17min Time... Read More

Strength: Every 2min for 10min: 30m Reverse Sled Drag… HEAVY (outside) 3 Shoulder Press Metcon: 55 HSPU…(2) 35’s (sub- DB S2OH) 200m Reverse Sled Drag…135/90... Read More