WOD

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

Strength: Every 2mins for 10mins: 2 High Hang Squat Snatch 2 Power Snatch 3 Deadlifta Metcon: 3 Rounds of: 1:20sec AMRAP of: Wall Balls…20/14…10/9 :40sec... Read More

3 Rounds of: 25cal Run 25 KB Swings…70/53 25/15cal Ski 25 Push Ups 25/15cal Row 25 Goblet Squats…70/53 25 DB Sit Ups…25/20 25/15cal Bike For... Read More

2 Rounds of: 5min AMRAP of: 60m Farmers Carry…110/70 (using farmers handles or KB’s) 12/9cal Ski 2min Rest 5min AMRAP of: 60m OH Double DB... Read More

Strength: Take 10mins to work up to the most difficult scale of HSPU that you can accomplish 2 strict reps at. Metcon: 18min AMRAP of:... Read More

Auxiliary: 2 Rounds of: 21 DB Sit Ups…25/15 15 Rt Side Hip Raises 15 Lf Side Hip Raises 21 Glute Bridges (Every 2min 10 Burpee... Read More