WOD

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

Strength: 5min EMOM of: 2 Weighted Pull Ups Metcon: 3 Rounds of: 5min AMRAP of: 30/21cal Bike 21 Pull Ups 9 Burpee Box Jump Overs…24/20″... Read More

Strength: 3…2…1 of: Shoulder Press Deadlift Back Squat – Use as heavy a weight as possible with perfect form. Take about 2mins Rest. Metcon: 27…21…15…9... Read More

2 Rounds of: 50/40cal Ski 50/40cal Bike 50/40cal Row 100 Double Unders 20 Shoot Throughs For Time

**9:00am CLASS ONLY TODAY** 21…15…9 of: Power Clean…195/135 (5rounds of Cindy after each set) For Time

**NO 6pm CLASS TONIGHT** **NO 10:30am CLASS SATURDAY** Strength: 60m Reverse Sled Drag…360/270 Metcon: 16min AMRAP of: 70 KB Swings…70/53 35cal Ski 35 Burpee Bar... Read More

Strength: 9…7…5 of: DB Thruster DB Power Cleans For Time – Short and fast little Metcon – Use Heavy weight Metcon: 5 Rounds of: 3min... Read More

Auxiliary: 1min…:45sec…:30sec of: Hollow Hold Sit Ups Flutter Kicks Plank Metcon: 15min AMRAP of: (Every 5mins 15cal Run) 15 Snatches…135/95 15 Toes to Bar (sub-... Read More