WOD

Strength: Every 2min for 10min: 2 Weighted Chin Ups 15m Low Sled Push…heavier than metcon Metcon: 3 Rounds of: 30/20cal Ski 60m Sled Push…270/225 (indoors)... Read More

Strength: Every 2min for 10mins: 2 Front Squats 2 Power Cleans Metcon: 6 Rounds of: 12 Heavy Wall Balls…30/20…10/10 12 Power Cleans…135/95 For Time (16min... Read More

3 Rounds of: 3:20min AMRAP of: Treadmill Cals :40sec Rest 3:20min AMRAP of: Bike Cals :40sec Rest 3:20min AMRAP of: Row Cals :40sec Rest For... Read More

8 Rounds of: 8 Bench Press…185/125 8 KB Swings…97/70 8 Goblet Squats…97/70 8cal Ski 1min Rest For Time

20min AMRAP of: 4 DB Thrusters…50/35’s 6 Toes to Bar 24 Double Unders For Total Reps

Auxiliary: 34…21…13 of: Glute Bridges Right Side plank Hip Raise Left Side Plank Hip Raise DB Sit Up…25/15 (NOT) For Time (15min Time Cap) Metcon:... Read More

Strength: 5×3 Pull Ups 5×3 DB Bench Metcon: 34 DB Bench Press…50/35’s 17/12cal Bike 34 Pull Ups 1min Rest 21 DB Bench Press…50/35’s 17/12cal Bike... Read More

Strength: 5×3 Back Squat 5×3 Shoulder Press Metcon: 4 Rounds of: 21 Back Squat…95/65 21 Shoulder to OH…95/65 Cash out- 1000m Row For Time (12min... Read More

Strength: Work up to a heavy set of 2 Power Cleans “Touch and Go”. Metcon: 3min AMRAP of: 25/20cal Bike 15 Power Cleans…135/95 3min Rest... Read More

3 Rounds of: 50cal Run 30/20cal Ski Then: 200m Sled Push…90/45 Then: 3 Rounds of: 50/40cal Row 30/20cal Bike For Time