WOD

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

20 Rounds of: 10/8cal Bike 10/8cal Row 150m Run For Time

5 Rounds of: 15 Bench Press…185/125 30m Sled Push…360/270 15 Goblet Squats…97/70 2min Rest For Time

Strength: Take 8mins to work up to a heavy Axle Bar Snatch Metcon: 2 Rounds of: 8min AMRAP of: 16 Axle Bar Snatch…160/110 32/24cal Bike... Read More

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