WOD

Strength: Thrusters 6@70% 4@80% 2@90% Metcon: 21…15…9 of: Thrusters…135/95 Chest to Bar Pull Ups HSPU…45’s KB Swings…97/70 For Time (15min Time Cap)

2 Rounds of: 50cal Run 50/40cal Ski 50/40cal Bike Then: 3 Rounds of: 15/10cal Row 5 Pull Ups 10 Push Ups 15 Air Squats For... Read More

27…21…15…9 of: Strict Shoulder Press…135/95 Deadlift…275/185 Bike Cals For Time

Auxiliary: 1min…45sec…30sec of: Hollow Hold Rt side Plank Lf side Plank Plank Metcon: 5 Rounds of: 25/20cal Row 7 Shoot Throughs 5) 30m Shuttle Touches... Read More

Strength: Take 10mins to work up to the heaviest snatch you can muster. Metcon: 3 Rounds of: 5min AMRAP of: 8 Burpee Over Bar 15cal... Read More

Strength: 10…8…6 of: Strict Chest to Bar Pull Ups Shoulder Press (2mins Rest between sets) Metcon: 15 Bear Complex…75/55 50cal Run 15 Bear Complex…75/55 8... Read More

Strength: 3×5 Deficit Deadlifts (standing on 45 plates) Metcon: 21…15…9 of: Deadlift…225/155 Bike Cals 5min Rest then: 21…15…9 of: Strict HSPU Row Cals For Time... Read More

Strength: 3×5 (each leg) Bulgarian Split Squat 2min Rest between sets Metcon: 10 Rounds of: 8 Toes to Bar 10m OH Walking Lunge…45/25 8/6cal Ski... Read More

3 Rounds of: 2:40min AMRAP of: Treadmill Cals :20sec Rest 2:40min AMRAP of: 20cal Ski 20 Burpee onto Plate :20sec Rest 2:40min AMRAP of: 20cal... Read More

3 Rounds of: 60m Sled Push…270/225 120m Farmers Carry…97/70 33 Bench Press…205/145 50 Air Squats 33 Chin Ups For Time