WOD

5 Rounds of: 15 Bench Press…155/105 15 Power Cleans…185/125 21/15cal Ski 1min Rest For Time

Strength: 10min EMOM of: 3 Negative Toes to Bar 3 Strict Dips Metcon: 4min AMRAP of: 21cal Bike 5 Shoot Throughs 1min Rest 4min AMRAP... Read More

Auxiliary: 2 Rounds of: 1min Hollow Hold 1min Rt Side Plank 1min Lf Side Plank 1min Wall Sit 1min Rest Metcon: 7 Rounds of: 12... Read More

Strength: 6min EMOM of: 2 Back Squats 2 weighted pull Ups Metcon: 2 Rounds of: 55/34cal Row 34 Back Squats…135/95 34 Chest To Bar Pull... Read More

Strength: 8mins to work up to a heavy 1rep Snatch Metcon: 27…21…15…9 of: Snatch…115/75 Dips Bike Cals 1min Rest after each round For Time (16min... Read More

Strength: 6min EMOM of: 2 Power Cleans 2 Front Squats Metcon: 3 Rounds of: 2min AMRAP of: 8cal Ski 8 DB Hang Clean n Jerk…50/35’s... Read More

13min AMRAP of: Ski Cals 1min Rest 13min AMRAP of: Row Cal 1min Rest 13min AMRAP of: Bike Cals For Total Calories

5 Rounds of: 60m Sled Push…360/270 (8/6 45# plates) 20 DB S2OH…50/35’s 25/20cal Bike For Time Today we are celebrating one badass mowlickie… “BIG DAVE”.... Read More

Strength: 8…6…4…2 of: Bench Press Metcon: 5 Rounds of: 3min AMRAP of: 12cal Run 10m Burpee Broad Jump 12 Bench Press…135/95 12 Med Ball Knees... Read More

Strength: 8…6…4…2 of: Deadlift Metcon: 8 Rounds of: 18/13cal Row 8 Devils Press…50/35’s 1min Rest For Time (20min Time Cap) New toys!!!