WOD

Strength: 6min EMOM of: 2 Power Cleans Metcon: 8min AMRAP of: 21cal Bike 13 Power Cleans…185/115 8min Rest 8min AMRAP of: 21cal Bike 13 HSPU’s…(2)45’s... Read More

Strength: 6min EMOM of: 2 Thrusters Metcon: 5 Rounds of: 12 Thrusters…115/75 5 Burpee Over Bar 12 Chest to Bar Pull Ups 5 Burpee Over... Read More

3 Rounds of: 3:20min AMRAP of: 5 Shoot Throughs 15 Snatches…75/55 :40sec Rest 3:20min AMRAP of: Treadmill Calories :40sec Rest 3:20min AMRAP of: Bike Calories... Read More

With a partner, complete the following: 7min AMRAP up ladder of: 3 Clean n Jerk…135/95 (each) (30 Double Unders each after each set) 3min Rest... Read More

Strength: 1min Max Floor tiles passed Sled Push…360/270 (8/6 45lb plates) (each floor tile is 2m long) Metcon: 3 Rounds of: 5min AMRAP of: 25m... Read More

Strength: Every 2min for 8mins of: Deadlift 8×70% 6×80% 4×90% Metcon: 89cal Run 55 Deadlifts…225/155 34 HSPU’s…45’s For Time (16min Time Cap)

Strength: 6min EMOM of: 4 Shoulder Press Metcon: 5 Rounds of: 1min AMRAP of Bike Cals 1min AMRAP of Burpee onto Plate 1min AMRAP of... Read More

Strength: 5min EMOM of: 3 Power Cleans Metcon: 14min AMRAP of: 60cal Row 50 Toes to Bar 40 Wall Balls…20/14…10/9 30 Power Cleans…135/95 20 Ring... Read More

Strength: 8min EMOM of: Min1- 2 Back Squats (2sec pause at bottom) Min2- 2 Strict Pull Ups (2sec pause at top) Metcon: 3 Rounds of:... Read More

12min AMRAP of: Bike Cals 12min AMRAP of: Runner Cals 12min AMRAP of: 5 HSPU’s…45’s 10 KB Swings…70/53 15 Wall Balls…20/14…10/9 For Total Reps