WOD

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

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