WOD

Strength: 6min EMOM of: 2 Neg Toes to Bar 4 Strict Dips Metcon: 3 Rounds of: 6min AMRAP of: 30/20cal Bike (cash in) 20 Toes... Read More

Auxiliary: 8 Rounds of: 30sec AMRAP of Sit Ups 30sec Plank Hold For Total Sit Ups Metcon: 100/80cal Row 100 Wall Balls…20/14…10/9 50 Power Cleans…165/115... Read More

Strength: Take 6mins to establish the heaviest prettiest 2rm Shoulder Press. Then complete the following based on that 2rm being 100% 6@70% 4@80% 2@90% Metcon:... Read More

Strength: – Take 6mins to work up to a heavy beautiful 2rep Deadlift. Use that weight for the following percentages. 6@70% 4@80% 2@90% Metcon: 8... Read More

Strength: 6×70% 4×80% 2×90% – Take 6min to work up to your heaviest perfect 2rep back Squat. Then take 70% of that and use that... Read More

89/75cal Run 89/75cal Bike 89/75cal Row 200m Sled Push…180/115 3 Rounds of “CINDY” For Time

With a partner, complete the following: 5 Rounds of: 60/50cal Row 20 Clean n Jerks…135/95 For Time

Strength: 70% x 6 Thruster 80% x 4 Thruster 90% x 2 Thruster -Work up to a near max 2rep thruster. Base the percentages off... Read More

Auxiliary: 800m Run (outside) For Time Metcon: 72cal Run 72 Sit Ups 144 Double Unders 72 Toes to Bar For Time (15min Time Cap) This... Read More

Strength: 10,8,6,4 of: Deadlift (2min Rest after each set) Metcon: 5 Rounds of: 3min AMRAP of: 22/18cal Row 15 Burpee Onto Plate 22 HDDWB’s…20/14…12/11 15... Read More