WOD

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

Strength: Take 7mins to work up to a heavy 2rep Front Squat. Then do a 3min EMOM of 3 Front Squats. Metcon: 2 Rounds of:... Read More

10min AMRAP of Bike Cals 1min Rest 10min AMRAP of: 9 Shoot Throughs 18 KB Swings…70/53 18 Goblet Squats…70/53 1min Rest 10min AMRAP of Row... Read More

27…21…15…9 of: Bike Cals Snatches…95/65 For Time

Strength: Take 7mins to find a 1 rep heavy chest to Bar Pull up. Metcon: 15 HDDWB’s…20/14…12/11 30 Chest to Bar Pull Ups 30 Heavy... Read More

Auxiliary: 2 Rounds of: 1min AMRAP of: Max cal Treadmill 3min Rest Metcon: 21min AMRAP of: 34 Burpee Onto Plate 34 Sit Ups 34 KB... Read More

Strength: Take 7mins n work up to a 3 rep HEAVY OHS Metcon: 3 Rounds of: 4min AMRAP of: 28 Bike Cals 28 OHS…95/65 28... Read More

Strength: 7mins to work up to a heavy 2 rep Clean n Jerk Metcon: 3000m Row 40 Clean n Jerks…155/105 For Time (17min Time Cap)

Strength: Every 2mins for 10mins: 3 Deadlifts -increase weight each minute Metcon: 3 Rounds of: 28 Chest to Bar Pull Ups 14 Burpee Over Bar... Read More