WOD

15min AMRAP of: 19 Wall Balls…20/14…10/9 19cal Row For Total Reps Auxiliary: 15…10…5 of: Bike Cals Snatch…135/95 For Time (6min Time Cap) Sign up for... Read More

Auxiliary: 1min…:45sec…:30sec of: Hollow Hold Rt Side Plank Lf Side Plank Flutter Kicks Metcon: Cash in- 75cal Run Then: 2 Rounds of: 40 Sit Ups... Read More

Strength: Take 8mins to establish 5 reps of a strict HSPU from the furthest depth possible. – If you don’t have HSPU, work on holding... Read More

Strength: 5min EMOM of: 2 Deadlifts 4 Bent over rows Metcon: 55/45cal Row 20 Burpee Over Bar 45 Deadlifts…185/125 20 Burpee Over Bar 55/45cal Row... Read More

Strength: 6min EMOM of: 2 Chin Ups 2 Bench Press Metcon: Every 3mins for 15mins: 10 Chin Ups 10 Bench Press…135/95 15 KB Swings…70/53 15... Read More

200/160cal Bike 200/160cal Row 200/160cal Ski (Every 3min 10 Burpees) For Time (60min Time Cap)

20min AMRAP of: 9…7…5 of: Snatch…145/85 Strict HSPU 15…10…5 of: KB Swings…70/53 Burpees 21…15…9 of: Thrusters…95/65 Pull Ups For Total Reps This workout is a... Read More

Strength: Take 8mins to work up to a heavy 2 rep Snatch Metcon: 3 Rounds of: 21 OHS…115/75 21 Snatch…115/75 21/15cal Bike 2min Rest For... Read More

Strength: Take 8min to work up to a heavy 2 rep Clean n Jerk. Metcon: 45cal Run 30 Clean n Jerk…135/95 30 Burpee Over Bar... Read More

Strength: 5min EMOM of: 2 Bench Press Metcon: 6 Rounds of: 2min AMRAP of: 20cal Row 15 DB Bench Press…50/35’s 2min Rest For Total Reps