WOD

Strength: 10mins to work up to a heavy Snatch Metcon: 34…21…13 of: Bike Cals Snatch…135/95 Heavy Wall Balls…30/20…10/9 For Time (17min Time Cap)

2 Rounds of: 5:20min AMRAP of: Treadmill Cals :40sec Rest 5:20min AMRAP of: 25cal Bike 25 KB Swing…53/35 :40sec Rest 5:20min AMRAP of: 5 Pull... Read More

With a partner, complete the following: 99cal Bike (one partner works while the other partner holds barbell front rack) 99 Clean n Jerk…115/75 99cal Row... Read More

Strength: 5min EMOM of: 3 Bench Press Metcon: 2 Rounds of: 7min AMRAP of: Cash in: 10 G.I. Janes 90m Farmers Carry…97/70 90m Sled Push…225/180... Read More

Auxiliary: 50cal Sprint for Time Metcon: 20min AMRAP of: 24 Bike Cals 24 Sit Ups 24 Back Squats…95/65 48 Double Unders 24 Toes to Bar... Read More

Strength: 7min EMOM of: 3 Strict L-Sit Chins 3 Strict HSPU Metcon: 3 Rounds of: 18 HSPU…(2)45’s 18 S. Arm Hang KB Snatch…70/53 400m Run... Read More

Strength: 5min EMOM of: 2 Deadlifts (65,70,75,80,85%) Metcon: 3 Rounds of: 4min AMRAP of: 25/20cal Row 20 Burpee Over Bar 15 Deadlifts…225/155 10 Power Cleans…225/155... Read More

Strength: 5min EMOM of: 2 Thrusters Min1- 65% Min2- 70% Min3- 75% Min4- 80% Min5- 85% Metcon: 27…21…15…9 of: Thrusters…105/70 Chest to Bar Pull Ups... Read More

3 Rounds of: 4:30min AMRAP of: Bike Cals :30sec Rest 4:30min Treadmill Cals :30sec Rest 4:30min AMRAP of: 20 Sit Ups 40 Double Unders :30sec... Read More

With a partner, complete the following: 3 Rounds of: 20 G.I. Janes 50 KB Swings…70/53 400m Sled Drag…45/25 For Time (Partners share Reps as needed)