WOD

Strength: 5min EMOM of: 3 Deadlifts Metcon: 5 Rounds of: 3min AMRAP of: 28cal Row 7 Burpee Over Box…24/20″ 14 Toes to Bar 3min Rest... Read More

Strength: 5min EMOM of: 3 Bench Press (heavy) 3 TnG Snatch (heavy) Metcon: 2 Rounds of: 6min AMRAP of: 13 Snatches…135/95 21 Bench Press…135/95 34/21cal... Read More

Strength: 5min EMOM of: 2 Front Squats Metcon: 3 Rounds of: 15 Squat Cleans…155/105 21 Pull Ups 400m Run (outside) For Time (15min Time Cap)

3 Rounds of: 2:20min AMRAP of: Calorie Row :40sec Rest 2:20min AMRAP of: Calorie Run :40sec Rest 2:20min AMRAP of: Calorie Bike :40sec Rest 2:20min... Read More

With a partner, complete the following: 3 Rounds of: 50cal Bike 60m OH Walking Lunge…45/25 50 Pull Ups For Time

Strength: 6min EMOM of: 2 TnG Snatches Metcon: 5 Rounds of: 15cal Treadmill 12 Snatches…115/75 9 Burpee Bar Touch 1min Rest For Time (20min Time... Read More

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