WOD

21…15…9 of: Deadlift…315/225 Bench Press…225/155 (30m Sled Push after each…315/225) For Time

Strength: 3min EMOM of: 3 Power Cleans, 2 S2OH Metcon: 2 Rounds of: 10min AMRAP of: Treadmill Calories (EMOM of 3 Power Cleans, 2 S2OH…135/95)... Read More

Strength: 5min EMOM of: 3 Negative Toes to Bar 5 Strict Dips Metcon: 5 Rounds of: 1min AMRAP of Wall Balls…20/14…10/9 1min AMRAP of Toes... Read More

Strength: 4min EMOM of: Snatch Complex (Complex= 2 Power Snatch, 2 Hang Squat) Metcon: 75/60cal Ski Erg 75 Snatches…95/65 75 HSPU (sub- DB S2OH) (EMOM... Read More

Strength: 8min EMOM of: 2 Strict C2B Pull Ups – Choose a loading that allows for a tempo of 2sec UP and 2sec DOWN for... Read More

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