WOD

Metcon: 3 Rounds of: 6min AMRAP of: 40/30cal Row 20 HSPU…45’s 20 KB Swings…97/70 20 Med Ball Chin Ups…14/10 (Holding med Ball between knees) 20... Read More

Strength: 9…7…5 of: DB Bench Press Deadlift Metcon: 3 Rounds of: 21 Deadlifts…135/95 12 Shoulder to OH…135/95 400m Run (sub- 25cal Treadmill) For Time (12min... Read More

Strength: 7min EMOM of: 2 Thrusters Metcon: 8 Rounds of: 8 DB Thrusters…50/35’s 8 Burpee Box Jumps…24/20″ 4 Bar Muscle Ups (sub- 8 Chest to... Read More

Strength: Take 8mins to work up to a heavy power Clean Metcon: 5 Rounds of: 20/15cal Ski 25 Wall Balls…20/14…10/10 15 Power Cleans…135/95 200m Run... Read More

10 Rounds of: 12/9cals of Ski 12/9cals of Bike 12/9cals of Row 150m Run For Time

27…21…15…9 of: Shoulder Press…135/95 Deadlift…275/185 For Time

Strength: 10min EMOM of: 1 Weighted Chest to Bar Pull Up 4 DB Step Ups…24/20″ Metcon: 15min AMRAP of: Bike Calories (Every 5mins 20 Burpee... Read More

Strength: 9mins to establish a 1RM Bench Press Metcon: 3 Rounds of: 7min AMRAP of: 25 KB Swings…97/70 35/25cal Ski 25 Goblet Squats…97/70 25 Bench... Read More

Metcon: 2 Rounds of: 55 Dumbells Power Cleans…50/35’s 200m Reverse Sled Drag…180/135 For Time (19min Time Cap) Auxiliary: 50/40cal Ski Erg (EMOM 5 Burpee onto... Read More

Strength: 6…4…2 of: Around the world Toes to Bar (or Knees to Chest) Shoulder Press Metcon: 5 Rounds of: 15/12cal Bike 15 HSPU’s…(2)35’s 15 Med... Read More