WOD

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

Strength: 5×2 Hang Power Clean Metcon: 27…21…15…9 of: Hang Cleans…135/95 Burpee Over Bar For Time (15min Time Cap) Auxiliary: 40 DB Sit Ups…35/20 30cal Ski... Read More

10 Rounds of: 10 Chin Ups 15 Push Ups 20 Goblet Squats…53/35 10/8cal Bike 10/8cal Row 10/8cal Ski 10/8cal Run For Time

With a partner, complete the following: 400m Farmers Carry Sled Drag…70/53’s…180/135 400m Sled Drag…180/135 400m Farmers Carry…70/53’s 100cal Bike 100cal Ski 30 G.I. Janes 80... Read More

Strength: 9…7…5 of: Strict Chest to Bar Pull Ups Strict weighted Dips Metcon: 3 Rounds of: 15 Chest to Bar Pull Ups 15 Dips (Sub-... Read More

Metcon: 7min AMRAP of: 28cal Row 28 KB Swings…70/53 28 HSPU’s…25’s 3min Rest 7min AMRAP of: 28 Clean n Jerk…115/75 28 Burpee Bar Touch 28... Read More