WOD

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

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