WOD

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

Strength: 3x30m Farmers Carry….HEAVY Metcon: 7 Rounds of: 20 Heavy Wall Balls…30/20…10/10 60m Farmers Carry…97/70 For Time (17min Time Cap)

Strength: 5…3…1 of: Bench Press Metcon: 2 Rounds of: 4min AMRAP of: 24 S. Arm DB Snatch…50/35 12cal Ski 1min Rest 4min AMRAP of: 24... Read More