WOD

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

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