WOD

Strength: Every 2mins for 8mins: 2 Power Cleans 4 Strict Deficit HSPU Metcon: 21…15…9 of: Power Clean…165/115 HSPU…45’s (2 Rope Climbs after each set) For... Read More

Strength: 6min EMOM of: 3 Deadlifts 3 Strict Knees to Elbows Metcon: 2 Rounds of: 8min AMRAP of: 65 Wall Balls…20/14 40m Sled Push…225/180 (every... Read More

Strength: Every 30sec for 5min: 1 Hang Snatch, 1 Power Snatch, 1 OHS Metcon: 15min AMRAP of: 34cal Bike 34 Burpee Over Bar 34 S2OH…115/75... Read More

Strength: Every 2mins for 10mins: 4 Back Squats @ 77% Metcon: 3 Rounds of: 6min AMRAP of: 25cal Run 10 Bar Muscle Ups (scale- 20... Read More

4 Rounds of: 3min AMRAP 30m Farmers Carry…97/70 (Farmers carry can be metal plates, KB’s or Dumbells) 3min AMRAP Bike Calories 3min AMRAP Row Calories... Read More

With a team of 3, complete the following: 150cal Row (One partner works, one partner holds 135/95 overhead and one partner rests) 100 Clean n... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 4 Rounds of: 3min AMRAP of: 15/12cal Bike 10m Burpee Broad Jump 15 Chest to Bar... Read More

Strength: Every 2mins for 10mins: 7 Strict Dips 7 Strict Pull Ups Metcon: 2 Rounds of: 50 High Wall Balls…20/14…12/11 30 Dips 60m Sled Push…180/135... Read More

Strength: Every 30sec for 4mins: 2 Snatches Metcon: 5 Rounds of: 15 Snatches…75/55 15 Burpee Box Jump Overs…24/20″ For Time (14min Time Cap) REGISTER YOUR... Read More

Strength: 8min EMOM of: 3 Deadlifts @ 65% Metcon: 89 Double Unders 55 C2B Pull Ups 34 Cal Row 21 HSPU…(2)45’s 13 Cal Run 8... Read More