WOD

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

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