WOD

Strength: Every 2min for 8min: 4 Back Squats @ 80% Metcon: 3 Rounds of: 5min AMRAP of: 15 SDLHP’s…115/75 30 Wall Balls…20/14…10/9 60 Double Unders... Read More

2 Rounds of: 5:30min AMRAP of: 20m Sled Push…90/45 10 Burpee Bar Touch :30sec Rest 5:30min AMRAP of: Treadmill Calories :30sec Rest 5:30min AMRAP of:... Read More

With a partner, complete the following: 100 Clean n Jerks…135/95 (3 Synchro Burpee Over Bar) For Time

Strength: Every 2min for 8min: 7 Negative Toes to Bar 7 Chin Ups Metcon: 2 Rounds of: 34 Toes to Bar 55 Wall Balls…20/14…10/9 89... Read More

Strength: 10mins to find a 1RM Snatch Metcon: 17min AMRAP of: 40 Burpee Bar Touch 30 Snatches…75/45 30 Burpee Bar Touch 30 Snatches…135/95 20 Burpee... Read More

Strength: Back Squat 8×60% 6×70% 4×80% 2×90% *2min Rest after each set *Percentages are based off of training max. Training max is 90% of 1RM... Read More

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