WOD

Metcon: 27…21…15…9 of: Bike Cals (women- 21…15…9…6) Power Cleans…135/95 For Time (14min Time Cap) Auxiliary: 6x200m Sprints (2min Rest after last person finishes)

Metcon: 34…21…13 of: Double DB Hang Snatch…50/35’s Burpee Stack Jumps….(3)45’s/(3)35’s For Time (12min Time Cap) Jacked Abs: Accumulate 9 total mins of Plank: 3mins Regular... Read More

Metcon: 3 Rounds of: 34/24cal Ski 34 Goblet Squats…97/70 24 Chest to Bar Pull Ups 2min Rest For Time (21min Time Cap) Auxiliary: 1000m Row

15min AMRAP of: Bike Cals 15min AMRAP of: Row Cals 15min AMRAP of: Ski Cals (Every 5min 12 KB Swings…70/53, 200m Run) For Total Cals

5 Rounds of: 9 Snatches…165/115 400m Run 1min Rest For Time

Strength: 15…12…9 of: Shoulder Press Chin Up SDLHP Metcon: 8 Rounds of: 1min AMRAP of: 30m Reverse Sled Drag…315/270 Remainder of 1min Devils Press…50/35’s 2min... Read More

Metcon: 20min AMRAP of: 20 Hang Cleans…135/95 20 Back Squats…135/95 20 Chest to Bar Pull Ups (Every 5min 30/20cal Row) For Total Reps Auxiliary: 8x100m... Read More

Strength: 3 Rounds of: 5 Sumo Deadlifts…heavy 5 Strict Deficit HSPU…(go as deep as you can while maintaining 5 unbroken For Big Muscles Metcon: 4... Read More

Strength: Max Turkish Get-Up (each arm) Metcon: 10 Rounds of: 10/7cal Bike 7 DB Hang Snatch…50/35’s 1min Rest For Time (20min Time Cap) Coming soon…

Metcon: 150 Wall Balls…20/14…10/9 (Every 2min, 15/12cal Ski, 5 Burpee onto Plate) For Time (16min Time Cap) Auxiliary: 18…15…12…9 of: DB Sit Ups (1min Plank... Read More