WOD

Strength: 5min EMOM of: 2 Muscle Snatch Metcon: 34…21…13 of: Chest to Bar Pull Ups Bike Cals Snatch…115/75 (1min Rest between sets) For Time (15min... Read More

3 Rounds of: 3:20min AMRAP of: Treadmill Cals :40sec Rest 3:20min AMRAP of: Ski Erg Cals :40sec Rest 3:20min AMRAP of: Row Cals :40sec Rest... Read More

5 Rounds of: 9 Bench Press…225/155 12 Burpee Box Jump Over…24/20″ 15cal Ski For Time

Auxiliary: Plank Wars 1:30min…1min…:30sec of: Rt Side Plank Lf Side Plank Plank

Auxiliary: “Foundations” 15…10…5 of: Calorie Row Burpees (6min Time Cap) Metcon: 6 Rounds of: 12cal Run 6 Bar Muscle Ups (sub- 12 Pull Ups) 1min... Read More

Strength: Take 8mins to work up to a heavy 2rep Clean Metcon: 2 Rounds of: 4min AMRAP of: 23 Ski Cals 15 Cleans…155/105 2min Rest... Read More

Auxiliary: 9…7…5 of: Shoulder Press Negative Toes to Bar Metcon: 3 Rounds of: 28/22cal Row 60m Sled Push…270/180 28 HSPU…25’s 22 Toes to Bar For... Read More

Strength: Take 12mins to establish a 5rm Back Squat Metcon: 8 Rounds of: 8/6cal Bike 8 SDLHP’s…135/95 8 Back Squats…135/95 8 Chest to Bar 1min... Read More

5 Rounds of: 25cal Run 25cal Ski 25cal Bike 25cal Row For Time (60min Time Cap)

6 Rounds of: 12 Bench…185/125 30m Sled Push…360/270 For Time