WOD

Strength: Use 10mins to work up to the heaviest 5reps of OHS that you can. Metcon: 5 Rounds of: 3min AMRAP of: 18 Hang Cleans…115/75... Read More

6 Rounds of: 1:30min AMRAP of: Ski Cals :30sec Rest 1:30min AMRAP of: Bike Cals :30sec Rest 1:30min AMRAP of: 5 Chin Ups 7 Push... Read More

Strength: Take 10mins and work up to a heavy Clean and a heavy Bench Press. Metcon: 70/60cal Row 90m Sled Push…360/270 20 Power Cleans…225/155 (EMOM... Read More

Strength: Take 5mins to work up to a heavy 2 rep pull up. Use that same load for the following EMOM. 6min Every 30sec 1... Read More

Auxiliary: 30 Burpee Box Jumps…24/20″ For Time Metcon: 21min AMRAP of: 21 Toes to Bar 21 Sit Ups 21 S2OH…95/65 (don’t drop Bar from OH)... Read More

Strength: Take 10mins to work up to a heavy Snatch Complex. 1 Hang Snatch + 1 Hang Squat + 1 Snatch. Metcon: 4 Rounds of:... Read More

Strength: Use 6mins to work up to a heavy 1 Rep Front Squat. Take 70% of that weight and use that load for the following:... Read More

Strength: Take 6mins to work up to a heavier Single Power Clean then you are going to use in today’s Metcon. Metcon: 4 Rounds of:... Read More

5 Rounds of: 20/15cal Bike 20 S. Arm KB Hang Snatch…53/35 1min Rest 5 Rounds of: 20/15cal Ski Erg 20/15 Push Ups 1min Rest 5... Read More

Strength: Between you and a partner, work up to a heavy single Back Squat and Snatch. Heavier than you intend to use for the Metcon.... Read More