WOD

**NO CLASSES SUNDAY 4/1/18** With a partner, complete the following: 5min AMRAP of: 20m Sled Pushes…225/180 (Partner holds a HS while other partner works) 3min... Read More

Strength: Bench Press 5@70% 3@80% 1@90% Metcon: 2 Rounds of: 45/35cal Bike 35 Bench Press…135/95 35 Toes to Bar 2min Rest For Time (14min Time... Read More

Strength: 6-1 of: Weighted Pull Ups Shoulder Press 1min Rest between Metcon: 4 Rounds of: 25/20cal Row 15 Shoulder to OH…135/95 15 Chest to Bar... Read More

Strength: 6min EMOM of: 2 Snatches Metcon: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Snatch…95/65 For Time (15min Time Cap)

Strength: Deadlift 5 @ 70% 3 @ 80% 1 @ 90% Metcon: 3 Rounds of: 5min AMRAP of: 21/18cal Bike 18 KB Swings…70/53 15 Burpee... Read More

Strength: Back Squat 5 @ 70% 1RM 3 @ 80% 1RM 1 @ 90% 1RM Metcon: 100cal Row 50 Clean n Jerks…115/75 50 Back Squats…115/75... Read More

2 Rounds of: 6:20min AMRAP Row Cals :40sec Rest 6:20min AMRAP Run Cals :40sec Rest 6:20min AMRAP of: 40m Sled Push…45/25 6 Burpee onto Plate... Read More

With a partner, complete the following: 50 Partner Deadlifts…315/225 50 S2OH…135/95 100 Calorie Row 100 KB Swings…70/53 For Time

7min AMRAP up ladder of: 3 Thrusters…100/65 3 Chest to Bar Pull Ups 6 Thrusters…100/65 6 Chest to Bar Pull Ups 9 Thrusters…100/65 9 Chest... Read More

Auxiliary: 1:30min Hollow Body Hold :30sec Rest 1:30min Plank Hold :30sec Rest 1min Hollow Body Hold :30sec Rest 1min Plank Hold Metcon: 4 Rounds of:... Read More