WOD

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

12min AMRAP of: 20 Bike Cals 20 KB Swings…70/53 1min Rest 12min AMRAP of: 20 Ski Cals 20 KB Step Ups…70/53…20/18″ (holding only one KB)... Read More

11 Rounds of: 11 Heavy Wall Balls…30/20…10/9 6 Power Cleans…185/125 For Time

Strength: 30m Farmers Carry 30m OH Walk 30m Zercher Carry Metcon: 200m Zercher Carry…110/70 200m OH Axle Walk…110/70 200m KB Farmers Carry…97/70’s 200m Sled Push…180/135... Read More

Metcon: 3 Rounds of: 15/11cal Bike 15 DB Sit Ups…35/20 3min Rest Then: 3 Rounds of: 75 Double Unders 20 Toes to Bar For Time... Read More

Strength: Take 8mins to work up to a heavy DB CnJ **DO NOT DROP DB’s** Metcon: 5 Rounds of: 35/25 Cal Row 40 Air Squats... Read More

Strength: Take 8mins to work up to a heavy 2rep Shoulder Press Metcon: 8 Rounds of: 8 Strict HSPU…35’s 8 Snatches…135/95 8 Burpee Bar Touch... Read More

Strength: 6min EMOM of: 3 Front Squats 2 Strict Chest to Bar Pull Ups Metcon: 2 Rounds of: 55 Heavy Wall Balls…30/20…10/9 35 Chest to... Read More