WOD

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

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