WOD

Strength: 6…4…2 of: Thruster Strict Chest to Bar Pull Up Metcon: 4 Rounds of: 18/15cal Bike 15 Thrusters…115/75 18 Chest to Bar Pull Ups 1min... Read More

Strength: 8…6…4…2 of: Deficit Deadlifts @ 70% (standing on 2 45# plates) Bench Press Metcon: 3 Rounds of: 5min AMRAP of: 21/14cal Row 7 G.I.... Read More

Strength: 6…5…4…3 of: Box Squat @ 70% to a 12″ stack of plates or box Strict HSPU (pause at the bottom) – Do 6 of... Read More

4 Rounds of: 30cal Run 30/21cal Ski 120m Sled Push…45/25 30 KB Swings…70/53 1min Rest For Time

2 Rounds of: 8min AMRAP of: 12cal Ski 9 Shoulder Press…135/95 6 Deadlift…345/245 3 G.I. Janes 4min Rest For Total Reps

Strength: 5min EMOM of: Strict Weighted Chin Over Bar Pull Up Metcon: 5 Rounds of: 15cal Treadmill 18 Pull Ups 21 Goblet Squats…70/53 1min Rest... Read More

Strength: 5min EMOM of: 2 Snatch High Pulls 1 Snatch Metcon: 27…21…15…9 of: Snatch…95/65 Dips Med Ball Knees to Chest…20/14 For Time (16min Time Cap)

Strength: Fastest 60m Sled Push Time…315/225 Metcon: 34/27cal Ski Erg 55 Wall Balls…20/14…10/9 34 KB Swings…70/53 90m Sled Push…225/180 34 Toes to Bar 90m Sled... Read More

Strength: 8…6…4 of: Sumo Deadlift (85% 1RM) Negative Toes to Bar Metcon: 2 Rounds of: 7min AMRAP of: 50/40cal Row 30 Deadlift…185/125 20 Burpee Over... Read More

Strength: 6…4…2 of: Back Squat @ 85% 1RM HSPU (use a more difficult standard than you will use for the workout) Metcon: 27…21…15…9 of: Back... Read More