WOD

Auxiliary: 1:30min…1min…:30sec of: Rt Side Plank Lf Side Plank Plank Flutter Kicks Metcon: 5 Rounds of: 20 HSPU…25’s 80m Sled Push…180/135 25 Sit Ups 20/15cal... Read More

Strength: 4 Rounds of: 3 Thrusters… heavy AF 5 Hang Cleans… same Metcon: 4 Rounds of: 24 High Wall Balls…20/14…12/11 12 Power Cleans…135/95 (EMOM 3... Read More

Strength: Every 30sec for 5min: 2 Deadlift Metcon: 3 Rounds of: 34/27cal Ski Erg 21 DB Clean n Jerk…50/35’s 13 Burpee Bar Touch For Time... Read More

Strength: 6…4…2 of: Back Squat… heavy Weighted Chins Metcon: 30…20…10 of: Back Squats…155/105 Chest to Bar Pull Ups For Time (12min Time Cap)

60cal Run 60/50cal Ski 60/50cal Bike (Every 4mins 40/30cal Row) For Time (60min Time Cap)

3min AMRAP of: 20/15cal Ski Remainder of time Snatches…135/95 2min Rest 3min AMRAP of: 20/15cal Ski Remainder of time Snatches…165/115 2min Rest 3min AMRAP of:... Read More

“19.3” 10min AMRAP of: 200ft DB Walking Lunge…50/35 50 DB Step Ups…50/35…24/20″ 50 Strict HSPU…floor 200ft HS Walk (sub- 60m Bear Crawl) For Total Reps... Read More

Auxiliary: 3 Rounds of: 9 Power Cleans…185/125 21 Strict Dips For Time (6min Time Cap) Metcon: 2 Rounds of: 50cal Run 35 OHS…115/75 1min Rest... Read More

Strength: Every 30sec for 4min: 2 Banded Deadlifts Metcon: 45/35cal Row 35/25cal Ski 25 Deadlifts…275/190 35/25cal Ski 45/35cal Row For Time (14min Time Cap)

Strength: 5min EMOM of: 3 Close Grip Bench Press – after the 5mins is up complete 30sec AMRAP of close Grip Bench at 70% 1RM... Read More