WOD

Auxiliary: 100 DB Sit Ups…50/35 (EMOM 30sec Plank variation) *DB is held on chest *Rt Side Plank, Lf Side Plank, Plank Metcon: 25/20cal Bike 45... Read More

*Babysitting at 5:30pm Strength: 5min EMOM of: 2 TnG Snatch 5min EMOM of: 3 Negative Toes to Bar Metcon: 2 Rounds of: 55cal Run (800m... Read More

**MEMORIAL DAY “MURPH” Monday 5/27 10:00am** **BBQ Following… BRING A DISH!!** Strength: 3 Rounds of: 3 Back Squat… HEAVY 3 Shoulder Press…HEAVY also 2min Rest... Read More

Strength: 8mins to work up to a heavy touch n go Axle Bar Clean Metcon: 5 Rounds of: 3min AMRAP of: 27/21cal Ski 9 Burpee... Read More

15min AMRAP of Ski Cals 1min Rest 15min AMRAP of Bike Cals 1min Rest 15min AMRAP of Row Cals (E3MOM 200m Run) For Total Cals

5 Rounds of: 15 KB Swings…97/70 15 Goblet Squats…97/70 15 Strict DB Shoulder Press…50/35’s 15/10cal Bike 1min Rest For Time

Strength: 5min EMOM of: 1 Squat Clean, 2 Front Squats, 1 Jerk Metcon: 6…9…12…15…18 of: Clean n Jerk…135/95 (400m Run after each set) For Time... Read More

Strength: 5,4,3,2,1 of: Bench Press (2min Rest) Metcon: 2 Rounds of: 8min AMRAP of: 15 Bench Press…225/155 70 Air Squats 50/40cal Row 2min Rest For... Read More

Strength: 6min EMOM of: Snatch Complex (2 Power, 2 Hang Squat) Metcon: 3 Rounds of: 90m Sled Push…225/180 18 Snatches…115/75 2min Rest For Time (18min... Read More

Strength: 5min EMOM of: 2 S2OH, 2 Lunges, 2 Front Squats Metcon: 5min AMRAP of: 25 HSPU…45’s 25 Heavy Wall Balls…30/20…10/9 25 Chest to Bar... Read More