WOD

Strength: Every 2mins for 6mins: 10m Front Rack Walking Lunge Metcon: 60/45cal Ski 60m OH Walking Lunge…45/25 8 Rope Climbs 800m Run For Time (17min... Read More

Strength: Every 2mins for 6mins: 8 Shoulder Press @ 80% 1RM Metcon: 6 Rounds of: 12 HSPU…(2) 35’s 12 Snatch…135/95 12 Toes to Bar For... Read More

Auxiliary: 1min…:45sec…30sec of: Hollow Body Hold Plank Hold Rt side Plank Hold Lf side Plank Hold Metcon: 34…21…13 of: Ski Cals KB Swings…70/53 (400m Run... Read More

Strength: Every 2mins for 6mins 6 Back Squats @80% 1RM Metcon: 4min AMRAP of: 20 Back Squats…155/105 15 Bar Muscle Ups 1min Rest 4min AMRAP... Read More

Strength: Every 2mins for 6mins: 8 Deadlifts @ 80% 1RM Metcon: 55/45cal Bike 45 Deadlifts…135/95 35 Hang Cleans…135/95 25 S2OH…135/95 15 Burpee Over Bar For... Read More

3 Rounds of: 40/30cal Bike 40/30cal Ski 120m Sled Push…90/45 (6x20m)(inside) 3min Rest For Time

34…21 of: Strict HSPU…45’s Deadlift…275/185 Bench Press…185/125 Chin Up Strict Dips KB Swings…97/70 For Time

Strength: 5min EMOM of: 3 Weighted Chest to Bar Pull Ups Metcon: 7 Rounds of: 20m OH Walking Lunge…25/15 12 Chest to Bar Pull Ups... Read More

Test #2: 8 Rope Climbs for Time Metcon: 3 Rounds of: 6min AMRAP of: 27 Hang Cleans…155/105 27/21 Ski Cals 27cal Run 4min Rest For... Read More

Benchmark Test #1: 600m Row For Time *This month we are going to roll out several benchmark tests. We will revisit these benchmark tests in... Read More