WOD

Auxiliary: 9…7…5 of: Snatch…185/125 Bench Press…225/155 For Time (6min Time Cap) Metcon: 4 Rounds of: 3min AMRAP of: 20 Snatches…135/95 Remainder of 3min: Max Bike... Read More

Strength: Work up to a heavy 1rm Shoulder Press Metcon: 10 Rounds of: (4) 30m Shuttle Touches 10 DB Hang Cleans…50/35 (4) 30m Shuttle Touches... Read More

Strength: Take 5mins to work up to a heavy 2rep Backsquat. Then take one attempt to complete 8 of the heaviest Reps unbroken. Metcon: 3... Read More

40min AMRAP of: 70/50cal Ski 70/50cal Bike 70/50cal Row (Every 5mins 400m Run) For Total Reps

21…18…15…12…9 of: Bench Press…185/125 Deadlift…225/155 Bike Calories (15…12…9…6…3 women’s calories) For Time Good luck Alex! We’ll miss ya

Strength: 5min EMOM of: 2 Shoulder Press Then: 5min EMOM of: 2 Back Squat Metcon: 5 Rounds of: 20 HSPU…45’s 50 Double Unders 40 Air... Read More

Metcon: 3 Rounds of: 5min AMRAP of: 42/28cal Ski 28 KB Swings…97/70 14 Dips (sub- 7 Ring Muscle Ups) (Remainder of 5min Burpee Bar Touch)... Read More

Strength: 5×2 Strict Chest to Bar 5×2 SDLHP Metcon: 4 Rounds of: 4min AMRAP of: 15 SDLHP…115/75 15/11cal Bike 15 Chest to Bar Pull Ups... Read More

Strength: 5×2 Weighted Strict Pull Up 5×2 SDLHP Metcon: 4 Rounds of: 4min AMRAP of: 15 SDLHP…115/75 15/11cal Bike 15 Chest to Bar Pull Ups... Read More

Strength: 5×2 Front Squat Metcon: 3 Rounds of: 6min AMRAP of: 35 Wall Balls…20/14…10/9 35 DB S2OH…50/35 35cal Row 6min Rest For Total Reps