WOD

Strength: 6min EMOM of: 2 Bench Press Metcon: 200m Sled Push…135/90 Then: 3 Rounds of: 25 Chest to Bar Pull Ups 20 KB Swings…70/53 50... Read More

Strength: 10mins to establish 2 heavy Power Cleans Metcon: 21…18…15… of: Power Cleans…135/95 HSPU’s (EMOM of 5 Back Squats…135/95) For Time (13min Time Cap)

Auxiliary: 5min EMOM of: (5) 30m Shuttle Touch For Fastest Time Metcon: 80/65cal Bike 60 Sit Ups 45 Burpee onto Plate 200m KB Farmers Carry…70/53’s... Read More

Strength: 6min EMOM of: 2 Deadlifts 4 Dips Metcon: 3 Rounds of: 34/27cal Row 21 Dips 13 Bar Muscle Ups (sub- Chest to Bar Pull... Read More

Strength: 6min EMOM of: 2 Back Squat Metcon: 2 Rounds of: 8min AMRAP of: 50 Wall Balls…20/14…10/9 30 Hang Snatches…115/75 30cal Run 8min Rest For... Read More

2 Rounds of: 6:20min AMRAP of: Calorie Row :40sec Rest 6:20min AMRAP of: Treadmill Calories :40sec Rest 6:20min AMRAP of: 20 KB Swings…70/53 10 Burpee... Read More

With a partner, complete the following: 5 Rounds of: 30 Wall Balls…20/14…10/9 (Partner holds rack position) 15 Power Cleans…165/115 (Partner holds HS or Plank) For... Read More

Strength: 5min EMOM of: 3 Deadlifts Metcon: 3 Rounds of: 30cal Row 20 HSPU 15 Toes to Bar 20cal Bike For Time (20min Time Cap)... Read More

Jacked Abs: 4min AMRAP of: 10 Sit Ups 4 Hollow Rock n Rolls (each side 2x’s) Metcon: 4 Rounds of: 4min AMRAP of: Cash in-... Read More

Strength: 6min EMOM of: 3 Negative Toes to Bar 3 Shoulder Press Metcon: 2 Rounds of: 7min AMRAP of: 21cal Treadmill Sprint 15 Clean n... Read More