WOD

3 Rounds of: 3:30min AMRAP of: Calorie Run :30sec Rest 3:30min AMRAP of: Calorie Row :30sec Rest 3:30min AMRAP of: 12 Air Squats 9 Pull... Read More

With a partner, complete the following: 200 Wall Balls…20/14…10/9 75 Burpee Bar Touch (EMOM 1 Rope Climb each) For Time – split reps as needed

21…15…9 of: Deadlift…225/155 HSPU (sub- hand release push up) Then: 21…15…9 of: Deadlift…315/205 (50ft. HS Walk after each set) (sub- bear crawl) For Time (9min... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 3 Rounds of: 4min AMRAP of: 60m Sled Push…135/90 24cal Row 12 Burpee Onto Plate 4min... Read More

Strength: 6min EMOM of: 2 Snatches Metcon: 27…21…15…9 of: High Wall Balls…20/14…12/11 (10 Hang Snatch…115/80 after each set) Cash out- 33cal Run For Time (13min... Read More

Strength: 6min EMOM of: 3 Shoulder Press Metcon: 40/30cal Bike 60 HSPU 50 SDLHP…115/75 40/30cal Bike For Time (15min Time Cap)

Strength: 5min EMOM of: 2 Thrusters Metcon: 5 Rounds of: 13 Thrusters…115/80 13 Chest to Bar Pull Ups For Time (12min Time Cap)

2 Rounds of: 5:20min AMRAP of: Row Calories :40sec Rest 5:20min AMRAP of: Treadmill Calories :40sec Rest 5:20min AMRAP of: Bike Calories :40sec Rest 5:20min... Read More

With a partner, complete the following: 50…40…30…20…10 of: Bike Cals Snatches…95/65 For Time – Partners can split reps as they see fit. – 6 Synchro... Read More

2 Rounds of: 100 Double Unders 20 OHS…115/80 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 DB Snatches…50/35 100 Double Unders 12... Read More