WOD

Strength: 5..3..1 of: Front Squats Weighted Dips Metcon: 5 Rounds of: 32/24cal Ski 40 Air Squats 8 Ring Muscle Ups (sub- 12 Chins, 12 Dips)... Read More

Strength: 9…7…5 of: Shoulder Press Sumo Deadlift Metcon: 2 Rounds of: 7min AMRAP of: 54cal Row 26 HSPU…(2) 45’s 7min Rest For Total Reps

Strength: 2x30m Backward Zercher Sled Drag…HEAVY Metcon: Cash in- 200m Backwards Zercher Sled Drag…90/70 (Axle Bar)…90/45 (Sled) Then: 21…15…9 of: Clean n Jerk…115/75 Ski Cals... Read More

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