WOD

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

14min AMRAP of: 70cal Run 30cal Ski 40 Air Squats 1min Rest 14min AMRAP of: 70/50cal Bike 40 Hang Clean n Jerks…95/65 1min Rest 14min... Read More

30 Power Cleans…205/145 30 Bench Press…205/145 30/20cal Bike 200m Farmers Carry…97/70 30 Burpee Over Bar For Time

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