WOD

Strength: 7min EMOM of: 2 Close Grip Bench Press 2 Negative Toes To Bar Metcon: 3 Rounds of: 25 Bench Press…135/95 25 KB Swings…70/53 25/20cal... Read More

Strength: 6min EMOM of: 3 Deficit Deadlift Metcon: 5 Rounds of: 3min AMRAP of: 12 Deadlifts…225/155 12 Burpee Over Bar Remainder of 3min max calorie... Read More

Strength: 9…7…5 of: Back Squat…HEAVY Weighted Chin Ups…HEAVY Metcon: 27…21…15…9 of: Back Squat…95/65 HSPU…25’s Med Ball Knees to Chest…20/14 For Time (12min Time Cap)

5 Rounds of: 30/20cal Ski 30/20cal Bike 18 Pull Ups 18 Push Ups 48 Air Squats For Time

8 Rounds of: 8 G.I. Janes 8 Cleans…185/125 30m Reverse Sled Drag…315/225 For Time

Strength: 6min EMOM of: 2 Shoulder Press 4 Lunges in place stepping back Metcon: 5 Rounds of: 21/15cal Row 18 DB S2OH 12 DB Box... Read More

Quick Hitter: 30 G.I. Janes For Time (5min Time Cap) Metcon: 6min AMRAP of: 80/60cal Ski – remainder of 6min Max Wall Balls 2min Rest... Read More

Strength: 5min EMOM of: 2 Snatch-Grip Deadlift (2sec pause at knee) 5min EMOM of: 2 Snatch Metcon: 3 Rounds of: 21 Snatches…95/65 200m Sled Push…45/25... Read More

Strength: 5min EMOM of: 3 Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 15 Cal Row 15 KB Swing…70/53 15 Bench Press…135/95 3min Rest... Read More

Strength: 5…3…1 of: Back Squat Strict Pull Ups Metcon: 8min AMRAP of: 24cal Bike 12 Burpee Over Bar 2min Rest 8min AMRAP of: 24 Back... Read More