WOD

Strength: Take 10mins to work up to a heavy 2rm Bench Press Metcon: 25min AMRAP of: 34 Bench Press…115/75 34 KB Swings…70/53 34/26cal Bike (Every... Read More

Strength: 6min EMOM of: 2 Deadlifts Metcon: 11min AMRAP of: 100 Wall Balls…20/14…10/9 60 Deadlifts…225/155 30 Burpee Over Bar For Total Reps

Strength: Take 10mins to work up to a 1RM Pull Up and Shoulder Press Metcon: 3 Rounds of: 200m Sled Drag…45/25 24 Chest to Bar... Read More

Strength: 7mins to work up to a 1rm Snatch Metcon: 2 Rounds of: 9min AMRAP of: 55cal Row 34 Snatches…135/95 21 OHS…135/95 3min Rest For... Read More

100/80cal Treadmill Run 100/80cal Row 100/80cal Bike Then: 3 Rounds of: 20 Pull Ups 30 Push Ups 40 Air Squats For Time

3 Rounds of: 6min AMRAP of: 24/18cal Bike 12 Power Clean…185/115 12 Bench Press…185/115 6mins Rest For Total Reps

Auxiliary: Every 2mins for 6mins: 200m Sprint (Rest remainder of 2mins) Metcon: 12 Rounds of: 200m Run 6 Burpee Box Jumps…24/20″ For Time (15min Time... Read More

Strength: 7mins to work up to and establish a 1rm Shoulder Press Metcon: 2 Rounds of: 8min AMRAP of: 30cal Bike 60 S2OH…95/65 30 Toes... Read More

Strength: 10mins to work up to a 1rm Snatch Metcon: 5 Rounds of: 30 Wall Balls…20/14…10/9 8 Snatches…155/105 For Time (15min Time Cap)

Strength: 6,5,4,3,2 of: Pull Ups Dips -2min Rest after each set -use the heaviest scale of pull ups and dips per set that you can... Read More