WOD

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

2 Rounds of: 4:40min AMRAP of Bike Cals :20sec Rest 4:40min AMRAP of Treadmill Cals :20sec Rest 4:40min AMRAP of Row Cals :20sec Rest 4:40min... Read More

3 Rounds of: 1:20min AMRAP of: Bike Cals :40sec Rest 1:20min SMRAP of: Shoot Throughs :40sec Rest 1:20min AMRAP of: Goblet Squats…70/53 :40sec Rest 1min... Read More

Strength: 6min EMOM of: 2 Power Cleans Metcon: 27…21…15…9 of: HSPU…floor Pull Ups (EMOM of 3 Power Cleans…205/145) For Time (13min Time Cap) Kids Camp... Read More

Strength: 6mins to establish 5rm Weighted Strict Pull Up Then 6mins to establish a 5rm Weighted Strict Dip Metcon: 17min AMRAP of: (12) 20m Sled... Read More

Strength: Take 10mins to work up to a heavy 5 rep Deadlift Metcon: 5 Rounds of: 4min AMRAP of: 200m Run (cash in) Remainder of... Read More