WOD

Strength: 5min EMOM of 3 Shoulder Press Metcon: 30cal Bike 30 HSPU…45’s 20cal Bike 20 HSPU…45’s 20cal Row 20 Clean n Jerk…115/75 30cal Row 30... Read More

Strength: 3,2,1 of: Deadlift Metcon: 18…12…6 of: Deadlift…345/240 (15 Pull Ups, 30 Push Ups, 45 Air Squats before each round) For Time (15min Time Cap)

Strength: 8-1 of: Negative Toes to Bar Strict HSPU Metcon: 27…21…15…9 of: High Wall Balls…20/14…12/11 Med Ball Knees to Chest…20/14 (65 Double Unders after each... Read More

Strength: 10mins to establish a 1rm Snatch Metcon: 15min AMRAP of: 20 Burpee Box Jumps…24/20 70/50cal Row 60 Snatches…95/65 20 Ring Muscle Ups (sub- Bar... Read More

Strength: 6min EMOM of: 3 Back Squats 3 Strict Chest to Bar Pull Ups Metcon: 2 Rounds of: 8min AMRAP of: 15 Bike Cal 12... Read More

5 Rounds of: 1:20min AMRAP of: Bike Cals :40sec Rest 1:20min AMRAP of: Treadmill Cals :40sec Rest 1:20min AMRAP of: 5 Pull Ups 10 Push... Read More

With a partner, complete the following: 3 Rounds of: 120m Sled Push (inside)…225/180 20 G.I. Janes 400m Med Ball Run…20/14 (outside) For Time *The NEW... Read More

Strength: 5,4,3,2,1 of: Bench Press…85% 1RM Heavy Power Clean…85% 1RM *Take 5-10mins to warm up to a heavy power Clean and a heavy bench Press.... Read More

Strength: 5min EMOM of: 2 Power Snatch Metcon: 3 Rounds of: 5min AMRAP of: 45/35cal Row 30 Burpee onto Plate 15 Power Snatch…155/105 5min Rest... Read More

Strength: 8min EMOM of: Even min- 6 Weighted Pull Ups Odd min- 6 Weighted Dips Metcon: 6 Rounds of: 12 Chest to Bar Pull Ups... Read More