WOD

Strength: 10…6…2 of: Bench Press Metcon: 2 Rounds of: 120m Sled Push…225/180 30 Bench Press…155/105 42/30cal Bike 1min Rest For Time (17min Time Cap)

Strength: 10…8…6 of: Strict Chin Ups SDLHP Metcon: 40…30…20 of: High Wall Balls…20/14…12/11 Med Ball Knees to Chest…20/14 Ski Erg (40/30…30/20…20/10) For Time (17min Time... Read More

Strength: 6min EMOM of: 2 Snatch High Pulls 1 Snatch Metcon: 3 Rounds of: 6min AMRAP of: 30/21cal Row 15 Snatches…135/95 30/21 Dips 15 Burpee... Read More

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