WOD

Strength: Handstand Push Up Take 8min and work up to the level of HSPU above what you are currently able to do. (Single HSPU with... Read More

Strength: Take 7mins to work up to a heavy 2 rep Front Squat. Then use that weight for the following percentages: 6@70% 4@75% 2@80% Metcon:... Read More

3 Rounds of: 40cal Bike 20 SDLHP…75/55 3min Rest 3 Rounds of: 40cal Run 20 S2OH…75/55 3min Rest 3 Rounds of: 40/30cal Row 20 Burpee... Read More

2 Rounds of: 15 Bench Press…185/125 25 Wall Balls…20/14…10/9 15 Snatch…165/115 25 Wall Balls…20/14…10/9 For Time

Strength: 5min EMOM of: 3 Power Cleans Metcon: 3 Rounds of: 400m Run (outside) 21/18cal Bike 15 Power Cleans…165/115 2min Rest For Time (18min Time... Read More

Auxiliary: 500m Row For Time Metcon: 22min AMRAP of: 15 Toes to Bar 20 Push Ups 25 Sit Ups 30 Air Squats (Every 2mins (2)... Read More

Strength: 6min EMOM of: 2 Hang Snatch Metcon: 5 Rounds of: 3min AMRAP of: 10 Burpee Box Jump…20/18″ 10 Hang Snatch…115/75 1min Rest For Total... Read More

Strength: Take 8mins to work up to a heavy 2 rep deadlift. Take 70% of that weight and do the following: 5min EMOM of: 2... Read More

Strength: Take 8mins to work up to about 80% of your 1rm Back Squat. Strip it down to 70% and do: 5min EMOM of: 3... Read More

36min AMRAP of: 96/78cal Row 63 Push Ups 96cal Runner 63 Chin Ups (Every 6mins 20/15cal Bike) For Total Reps