WOD

Auxiliary: 3min AMRAP of: Hollow Rock and Rolls Metcon: 2 Rounds of: 40/30cal Bike 40 HSPU 40 Toes to Bar 3min Rest For Time (16min... Read More

Strength: 5min EMOM of: 1 Weighted Chin Up (Work up to a heavy rep) Metcon: 150 Wall Balls…20/14…10/9 (Every 2min 2 Rope Climbs) For Time... Read More

Strength: 5min EMOM of: 1 Bench Press (work up to a heavy single) Metcon: 4 Rounds of: 4min AMRAP of: 25/20cal Row 15 Power Cleans…165/115... Read More

Strength: 5min EMOM of: 1 Back Squat (work up to something heavy) Metcon: 89/72cal Bike 55 Chest to Bar Pull Ups 34 Back Squats…115/75 21... Read More

8:20min AMRAP of: Bike Cals 8:20min AMRAP of: Treadmill Cals 8:20min AMRAP of: 20 S. Arm KB Snatches…53/35 20 Goblet Squats 20 Push Ups 20... Read More

With a partner, complete the following: 2 Rounds of: 55cal Bike 55 Pull Ups 55 Wall Balls…20/14…10/9 55 Burpee onto Plate 55 KB Swings…70/53 400m... Read More

Strength: 4min EMOM of: 3 Power Cleans Metcon: Cash in- 1000m Row 5 Rounds of: 12 Power Cleans…135/95 8 Burpee Over Bar Cash out- 1000m... Read More

Strength: 3 Rounds of: 30m Sled Push…315/225 For fastest round (Rest as needed between pushes) Metcon: 4 Rounds of: 60m Sled Push…225/180 400m Run (outside)... Read More

Strength: 8 Back Squats @ 75% 6 Back Squats @ 80% 4 Back Squats @ 85% Metcon: 9…15…21…27 of: SDLHP…95/65 Back Squats…95/65 Shoulder to OH…95/65... Read More

Strength: 3x Max L-Sit Hold (hold feet above 45 Plate using Paralettes) Max Strict L-Sit chin up after each L-Sit Hold Metcon: 3 Rounds of:... Read More