WOD

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

Strength: Every 2min for 10min: 2 Weighted Pull Ups 2 Turkish Get Ups Metcon: 4 Rounds of: 4min AMRAP of: 8 Turkish Get Ups…70/53 16... Read More

Strength: Every 2min for 10min: 3 Bench Press 2 Power Cleans Metcon: 6 Rounds of: 12 Bench Press…165/115 12 Power Cleans…165/115 36 Wall Balls…20/14…10/9 2min... Read More

100cal Treadmill Run 50 Hang Clean n Jerks…75/55 200 Air Squats 100/80cal Ski 50 Goblet Squats…53/35 200 Double Unders 100/80cal Row For Time

3 Rounds of: 5min AMRAP of: 6 Rope Climbs 18cal Bike 60m Sled Push…225/180 (outside) 2min Rest For Total Reps

Metcon: 21 Deadlifts…225/155 21 HSPU 15 Deadlifts…225/155 15 HSPU 9 Deadlifts…225/155 9 HSPU 21 Deadlifts…315/205 50-ft. Handstand Walk 15 Deadlifts…315/205 50-ft. Handstand Walk 9 Deadlifts…315/205... Read More

Auxiliary: 3 Rounds of: 21 DB Sit Ups…25/15 15 Rt Side Plank Hip Raises 15 Lf Side Plank Hip Raises 21 Glute Bridges (feet on... Read More

Strength: Every 2min for 10mins: 2 Sumo Deadlifts 2 Dips Metcon: 2 Rounds of: 3:20min AMRAP of: 25 Dips 25 SDLHP…115/75 :40sec Rest 3:20min AMRAP... Read More