WOD

Strength: Deadlift 5 @ 70% 3 @ 80% 1 @ 90% Metcon: 3 Rounds of: 5min AMRAP of: 21/18cal Bike 18 KB Swings…70/53 15 Burpee... Read More

Strength: Back Squat 5 @ 70% 1RM 3 @ 80% 1RM 1 @ 90% 1RM Metcon: 100cal Row 50 Clean n Jerks…115/75 50 Back Squats…115/75... Read More

2 Rounds of: 6:20min AMRAP Row Cals :40sec Rest 6:20min AMRAP Run Cals :40sec Rest 6:20min AMRAP of: 40m Sled Push…45/25 6 Burpee onto Plate... Read More

With a partner, complete the following: 50 Partner Deadlifts…315/225 50 S2OH…135/95 100 Calorie Row 100 KB Swings…70/53 For Time

7min AMRAP up ladder of: 3 Thrusters…100/65 3 Chest to Bar Pull Ups 6 Thrusters…100/65 6 Chest to Bar Pull Ups 9 Thrusters…100/65 9 Chest... Read More

Auxiliary: 1:30min Hollow Body Hold :30sec Rest 1:30min Plank Hold :30sec Rest 1min Hollow Body Hold :30sec Rest 1min Plank Hold Metcon: 4 Rounds of:... Read More

**4:30pm, 5:30pm and 6:30pm Classes Canceled** Strength: 5min AMRAP of: 3 Power Cleans Metcon: 18 Power Cleans…155/105 9 Burpee Box Jump Overs…24/20″ 1min Rest 15... Read More

Strength: 6-1 of: Weighted Dips Negative Toes to Bar (1min Rest after each set) Metcon: 3 Rounds of: 30cal Run 20 Dips 10 Toes to... Read More

Strength: 5min EMOM of: 2 Heavy Thrusters Metcon: 27…21…15…9 of: Thrusters…95/65 Chest to Bar Pull Ups Calorie Row For Time (17min Time Cap)

3 Rounds of: 3:30min AMRAP of: Calorie Run :30sec Rest 3:30min AMRAP of: Calorie Row :30sec Rest 3:30min AMRAP of: 12 Air Squats 9 Pull... Read More