WOD

Strength: 3×5 Deadlift Metcon: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled Push…135/90 21 Burpee Bar Touch 18 KB Swings…70/53 15 Knees to... Read More

Strength: Back Squat 3×5 Metcon: 2 Rounds of: 8min AMRAP of: 21/15cal Bike 13 SDLHP’s…135/95 21 HDDWB’s…20/14…12/11 8min Rest For Total Reps

3 Rounds of: 50/35cal Bike 35cal Airrunner 50/35cal Row 25 Chest to Bar Pull Ups 2min Rest For Time

With a partner, complete the following: 100/70cal Bike (30m Bear Crawl after each partner works) 150 Wall Balls…20/14…10/9 (15 KB Swings…70/53 after partner works) 50... Read More

Strength: 6min EMOM of: 4 Strict Chest to Bar Pull Ups Metcon: 5 Rounds of: 3min AMRAP of: 3 Snatches…165/115 3 Bar Muscle Ups (3... Read More

Auxiliary: 1min Max Calories Assault Airrunner Metcon: 23min AMRAP of: 40 Butterfly Sit Ups 40/30cal Bike 40 KB SDLHP’s…70/53 40 Grasshoppers 40 Double Unders 1min... Read More

Strength: Every 2min for 6min: 4 Deadlifts Metcon: 3 Rounds of: 5min AMRAP of: 35/30cal Row 15 HSPU’s…45’s 60m Sled Push…180/135 (30m=1rep) 15 Toes to... Read More

Strength: Every 2min for 6min: 5 Bench Press Metcon: 3 Rounds of: 34 High Wall Balls…20/14…12/11 21 S. Arm KB Hang Snatch…70/53 13 Bench Press…185/125... Read More

Strength: Every 2min for 6min: 3 Back Squats @ 85% Metcon: 27…21…15….9 of: Clean n Jerk…115/75 Bike Cals (RED bike Cals are 21…15…9…6) 3min Rest... Read More

40min AMRAP of: 45/35cal Row 40/30cal Bike 25 Butterfly Sit Ups (Every 4min, 8 Burpee Bar Touch) For Total Reps