WOD

**9:00am and 10:30am ENDURANCE CLASS** 200/160cal Bike 200/160cal Row 2000/160cal Ski (Every 3mins 10 Burpees) For Time

**SUNDAY 9am ENDURANCE CLASS ADDED** 4 Rounds of: 21 Bench Press…165/115 21 KB Deadlift…97/70’s 60m Farmers Carry…97/70’s 21/15cal Bike 12 Chin Ups For Time

Strength: Work up to a heavy single snatch then use that weight as 100% for the following ladder: 5@80% 4@85% 3@90% 2@95% 1@100% Metcon: 18min... Read More

Auxiliary: 1min…45sec…30sec of: Plank Hold Rt side Plank Hold Left side Plank Hold Max Sit Ups Metcon: 30cal Run 30/21cal Ski 30 Burpee Box Jumps…20/18″... Read More

Strength: 5…4…3…2…1 of: Clean Ladder – Warm up to a heavy single clean. Then, with a partner load up the bar to 80% of that... Read More

Strength: Work up to a heavy single Shoulder Press then complete the following based off of the most weight you completed. 6@80% 4@85% 2@90% *rest... Read More

Strength: Take 6mins to work up to a heavy single rep of OHS. Use that number for the following sets and reps. 3×5 OHS @... Read More

2 Rounds of: 60cal Run (Every 2min 20 KB Swings…70/53) 60/42cal Ski (Every 2min 10 Burpee onto plate) 60/42cal Bike (Every 2min 20 Snatches…75/55) 100... Read More

5 Rounds of: 8 Strict Shoulder Press…135/95 16 Back Squats…136/95 8 Chin Ups 16/12cal Bike 1min Rest For Time

Strength: 5min EMOM of: 2 Deadlifts 1 Power Clean Metcon: 7 Rounds of: 11cal Run 7 Power Cleans…165/115 11 Deadlifts…165/115 1min Rest For Time (20min... Read More