WOD

Strength: 5…3…1 of: Back Squat Weighted Pull Up *increase the load after each round Metcon: 4 Rounds of: 4min AMRAP of: 12/8cal Bike 15 Chest... Read More

Strength: Take 7mins to work up to a heavy Snatch Metcon: 5 Rounds of: 15 Snatches…135/95 400m Run For Time (21min Time Cap)

3 Rounds of: 20 G.I. Janes 50/40cal Bike 400m Sled Drag/ KB Farmers Carry…90/45…53/35’s 400m Run For Time

2 Rounds of: 11min AMRAP of: 33 Bench Press…185/125 33 KB Swings…97/70 33cal Ski 60m Sled Push…360/270 33 Goblet Squats…97/70 5min Rest For Total Reps

Strength: 7min EMOM of: 2 Shoulder Press 2 SDLHP Metcon: 6 Rounds of: 12 HSPU… (2)45’s 12 SDLHP…115/75 12/8cal Bike 12/8cal Row 1min Rest For... Read More

Strength: 5min EMOM of: 2 Back Squats 2 Chin Ups Metcon: 40 Wall Balls…20/14…10/9 30 Pull Ups 40 Wall Balls…20/14…10/9 30 Chest to Bar Pull... Read More

Strength: Take 8mins to work up to a 2rep Hang Clean Metcon: 7 Rounds of: 2min AMRAP of: 5 Hang Clean…185/125 8 Burpee Over Bar... Read More

Strength: 2 Rounds of: 60m OH Barbell Walk…Heavy 60m Zercher Carry…Heavy Metcon: 40/30cal Bike 200m OH Walk… 115/75 40/30cal Ski 200m Zercher Carry…115/75 40/30cal Bike... Read More

**10:00AM CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerks…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More

45min AMRAP of: 75cal Row 75cal Bike 75cal Ski 400m Run Every 5mins: 2 Rounds of: 7 Burpee Bar Touch 14 KB Swings…70/53 For Total... Read More