WOD

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

Strength: Take 6mins to work up to the hardest version of a strict Pull Ups. Make the loading slightly lighter for the following EMOM. 6min... Read More

Auxiliary: 6 Rounds of: 40sec Hollow Body Hold 20sec Rest Metcon: 2 Rounds of: 12min AMRAP of: 21 Push Ups 34 Sit Ups 55 Air... Read More

Strength: Take 6mins to work up to a heavy 5 rep Deadlift. Use that final weight for the following percentages. 5min EMOM of: 2 Deadlifts... Read More

Skill: Take 10mins to work up to the most difficult HSPU you can do for a set of 3. Metcon: 3 Rounds of: 45/35cal Row... Read More

Strength: Use 7mins to work up to a heavy 2 rep Back Squat (not a 2rm). Use the heaviest weight for the following percentages. 4min... Read More

90/70cal Bike 70 KB Swings…70/53 90 Air Squats 90/70cal Ski 90 Air Squats 70 KB Swings…70/53 90/70cal Bike (EMOM 2 Burpees) For Time (33min Time... Read More

10-1 of: Power Clean…185/125 Bench Press…185/125 (8 Chin Ups after each set) For Time (28min Time Cap)

Strength: Take 5mins to work up to a heavy 2rep Shoulder Press. Take 80% of that weight and use it for the following: 5min EMOM... Read More

Strength: Take 10mins to work up to the heaviest or most difficult chest to Bar Pull up you can do and also to build up... Read More