WOD

8 Rounds of: 6 Back Squats…225/156 6 Strict HSPU…(3)35’s For Time

Metcon: 4 Rounds of: 1min AMRAP of: 15 Hang Snatch…95/65 7 Burpee Over Bar 1min Rest 1min AMRAP of: Calorie Row 1min Rest For Total... Read More

Strength: Work up to a heavy set of 8 DB Bench Press and 8 DB Squats. Use sets of 2 until you reach the weight... Read More

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