WOD

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

Strength: Max Distance KB Farmers Carry…97/70 (As many 30m lengths as possible without dropping) Metcon: 2 Rounds of: 20 Devils Press…50/35’s 35/25cal Bike 1min Rest... Read More

12min AMRAP of: 24cal Run 12 KB Swings…70/53 1min Rest 12min AMRAP of: 24cal Ski 12 Goblet Squats…70/53 1min Rest 12min AMRAP of: 24cal Row... Read More

20min AMRAP of: 21 Clean n Jerks…95/55 21 Back Squats…95/55 21 Burpees 21 Pull Ups 15 Clean n Jerks…115/75 15 Back Squats…115/75 15 Burpees 15... Read More

Auxiliary: 3 Rounds of: 1min Rt Side Plank 1min Lf Side Plank 1min Sit Ups Metcon: 10 Rounds of: 10/8cal Ski 60m Sled Push…90/45 1min... Read More