WOD

25 GI Janes 50 Heavy Wall Balls…30/20…10/9 200m Reverse Sled Drag…270/225 200m Farmers Carry…97/70 400m Med Ball Run…30/20 200m OH Axle Bar Walk…130/90 For Time

Strength: 5min EMOM of: 2 Back Squats (2sec pause at bottom) Metcon: 3 Rounds of: 2min AMRAP of: 12cal Ski 12 Back Squats…155/105 1min Rest... Read More

Strength: Take 10mins to work up to the most difficult version of Strict HSPU and complete 3sets of 3reps at that level. Metcon: 3 Rounds... Read More

Auxiliary: 10min AMRAP of: 15 Sit Ups 15 Knees to Chest (Every 3min Plank) Metcon: 10 Rounds of: 25 Double Unders 12 S. Arm Snatches…50/35... Read More

Strength: 5min EMOM of: 2 Power Cleans 5 Strict Dips Metcon: 30 Power Cleans…155/105 30/23cal Bike 30 Power Cleans…135/95 30/23cal Ski For Time (14min Time... Read More

Strength: 9…7…5 of: Front Squats… HEAVY Weighted Chin Ups… also HEAVY Metcon: 4 Rounds of: 4min AMRAP of: 20/15cal Row 20 Goblet Squats…97/70 20 Pull... Read More

2 Rounds of: 60cal Run (Every 4min 20 KB Swings…70/53) 60/42cal Ski (Every 4min 10 Burpee onto plate) 60/42cal Bike (Every 4min 12 Snatches…75/55) 100... Read More

Cash in- 50cal Run 2 Rounds of: 40/30cal Ski 40 Back Squats…135/95 20 Snatch…165/115 20 Bench Press…165/115 For Time

Auxiliary: 1min…:45sec…:30sec of: Hollow Hold Plank Sit Ups Rt Side Plank Lf Side Plank Metcon: 27…21…15…9 of: Calorie Row DB Hang CnJ…50/35’s For Time *Women... Read More

Strength: 5min EMOM of: 2 Power Cleans Metcon: 3 Rounds of: 40/30cal Bike 50 Air Squats 20 Power Cleans…135/95 2min Rest For Time (22min Time... Read More