WOD

Strength: Take 10mins to work up to a heavy single rep Clean n Jerk Metcon: 18min AMRAP of: 30cal Ski 30 Clean n Jerks…155/105 30cal... Read More

Strength: 7…5…3 of: Weighted Pull Ups DB Sit Ups Metcon: 3 Rounds of: 4min AMRAP of: 30 Double Unders 20cal Row 20 Pull Ups 20... Read More

Strength: 7…5…3 of: Back Squat Shoulder Press Metcon: 3 Rounds of: 27 DB Squats…50/35’s 21 DB Hang Clean n Jerks…50/35’s 15cal Bike 9 Devils Press…50/35’s... Read More

3 Rounds of: 50/40cal Ski 50/40cal Bike 50/40cal Row 15 G.I. Janes For Time

200m Reverse Sled Drag…360/270 Then: 5 Rounds of: 15 Chin Ups (sub- 8 Ring Muscle Ups) 18 Heavy Wall Balls…30/20…10/9 For Time

Strength: 3 Rounds of: 6 Shoulder Press…Heavy 12 DB Sit Ups…Heavy Metcon: 15min AMRAP of: 15 Cleans…135/95 15 Shoulder to OH…135/95 15 Toes to Bar... Read More

Strength: 6min EMOM of: 2 Deficit Deadlifts (standing on 45lbs bumpers) Metcon: 3 Rounds of: 12 Devils Press…50/35 12 DB Squats…50/35 400m Run For Time... Read More

Strength: 5,4,3,2,1 of: Bench Press (2min Rest between and move up in weight each time) Metcon: 2 Rounds of: 8min AMRAP of: 60/42cal Bike 42... Read More

Strength: 7…5…3 of: Back Squat…heavy Weighted Pull Ups…heavy (6min Time Cap) Metcon: 3 Rounds of: 24 Back Squats…115/75 22 Chest to Bar Pull Ups For... Read More

Strength: Take 8mins to work up to a heavy 1rep Snatch Metcon: 5 Rounds of: 3min AMRAP of: 35/28cal Row 7 Snatches…155/105 3min Rest For... Read More