WOD

Skill: Take 10mins and work on your next level of HSPU development. Metcon: 20min AMRAP of: (6) 30m Sled Push…180/135 (inside) 30 Burpee Bar Touch... Read More

Strength: Every 2min for 6mins: 3 Power Cleans Metcon: 5 Rounds of: 3min AMRAP of 15cal Run 12 Power Cleans…195/135 Remainder of 3min max Ski... Read More

Strength: Every 2min for 6min: 3 OHS Metcon: 63/50cal Row 45 Back Squats…135/95 30 Toes to Bar 21 OHS…115/75 20 Bar Muscle Ups (sub- 30... Read More

2 Rounds of: 50 Burpee Bar Touch 50/40cal Bike 50/40cal Row 50/40cal Ski 400m Run For Time

10 Rounds of: 5 Deadlifts…315/225 5 Burpee Over Bar 5 Strict Pull Ups 5 Bench Press…225/145 For Time

Strength: 5min EMOM of: 2 Snatches Metcon: 10 Snatches…135/95 400m Run (outside) 10 Snatches…135/95 30 Toes to Bar 10 Snatches…135/95 200m Sled Push…90/45 10 Snatches…135/95... Read More

Strength: Every 2mins for 6mins: 4 Thrusters Metcon: 2 Rounds of: (8) 30m Shuttle Touches 16 Wall Walks 48 Wall Balls…20/14…10/9 24 Burpee onto Plate... Read More

Auxiliary: 1min…45sec…30sec of: Hollow Hold Rt Side Plank Lf Side Plank Plank Metcon: 3 Rounds of: 21/15cal Bike 9 Bar Muscle Ups (sub- 18 Knees... Read More

Strength: Every 2min for 8min: 4 Deadlifts Metcon: 3 Rounds of: 28/20cal Row 28 HSPU…45’s (sub- DB S2OH) 28 Deadlifts…185/125 3min Rest For Time (21min... Read More

Strength: Every 2mins for 8mins: 5 Thrusters Metcon: 34…21 of: Ski Cals (women 27…16) Thrusters…105/70 Chest to Bar Pull Ups HR Push Ups For Time... Read More