WOD

Strength: Take 6mins to work up to a heavy chin up and a heavy front squat. After reaching the heaviest load with good form, complete... Read More

For 40mins: 1st 2mins- 27/19cal Bike 2nd 2mins- 27/19cal Ski For Slowest Time *work should take a maximum of 1:45*

7 Rounds of: 30/20cal Row 200m Sprint 2min Rest For Time ***Theres been talk all week of today being severely HOT. Please be wise to... Read More

Metcon: 11min AMRAP of: 34 Wall Balls…20/14…10/9 34 Single Arm Snatches…50/35’s For Total Reps Auxiliary: 100/80cal Ski For Time (6min Time Cap)

Strength: 6min EMOM of: 4 Strict Press Metcon: 5 Rounds of: 3min AMRAP of: 15 Strict HSPU…25’s 25cal Row 15 Burpee Bar Touch 3min Rest... Read More

Strength: Take 8mins to work up to a heavy Squat Snatch Metcon: 3 Rounds of: 18 Hang Snatch…115/75 15 Power Snatch…115/75 12 Squat Snatch…115/75 21/15cal... Read More

Strength: Work up to a 1RM Pull Up Metcon: 3 Rounds of: 4min AMRAP of: 21 Pull Ups 90m Sled Push…135/90 15 Chest to Bar... Read More

Strength: 6…4…2 of: Back Squat… Heavy Bench Press… Heavy For Time (5min Time Cap) Metcon: 35/25cal Ski 35 DB Thrusters…50/35’s 55 KB Swings…70/53 65 Bench... Read More

10 Rounds of: 15/12cal Bike 15/12cal Row 15/12cal Ski 200m Run For Time

4 Rounds of: 31 Heavy Wall Balls…30/20…10/9 200m Reverse Sled Drag…90/45 For Time