WOD

Auxiliary: Every 30sec for 4min find your max calhr in 5 pulls on the rower Metcon: 4 Rounds of: 3min AMRAP of: 20cal Row 40m... Read More

Strength: 8min EMOM of: 2 Shoulder Press 2 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 6min AMRAP of: 21 Chest to Bar... Read More

Strength: Every 2min for 6min: 3 Back Squats 85%, 90%, 95% Metcon: 5min AMRAP of: 15 Burpee Box Jump Overs…24/20″ 15 SDHP’s…135/95 30 Wall Balls…20/14…10/9... Read More

3 Rounds of: 4min AMRAP of: Airrunner Cals 4min AMRAP of: Bike Cals 4min AMRAP of: 20 Clean n Jerk…95/65 15 Burpee Bar Touches 4min... Read More

With a partner, complete the following: 10min AMRAP of: Cash in- 50 Synchro Burpee Over Bar Remaining 10min Thrusters…95/65 Calorie Row 4min Rest 6min AMRAP... Read More

Auxiliary: 2min AMRAP of: Double Unders Metcon: 20min AMRAP of: 20/15cal Bike 20 Sit Ups 20 S. Arm KB Snatches…53/35 20 Burpee onto Plate (E2MOM... Read More

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