WOD

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

Strength: Every 30sec for 4mins: 2 Snatches Metcon: 5 Rounds of: 15 Snatches…75/55 15 Burpee Box Jump Overs…24/20″ For Time (14min Time Cap) REGISTER YOUR... Read More

Strength: 8min EMOM of: 3 Deadlifts @ 65% Metcon: 89 Double Unders 55 C2B Pull Ups 34 Cal Row 21 HSPU…(2)45’s 13 Cal Run 8... Read More

Strength: Every 2mins for 6mins 4 Back Squats 85%, 90%, 95% Metcon: 3 Rounds of: 5min AMRAP of: 21cal Run 21 Hang Cleans…155/105 15 Front... Read More

2 Rounds of: 7min AMRAP of Bike Cals 7min AMRAP of Airrunner Cals 7min AMRAP of Row Cals 7min Rest For Total Reps

With a team of 3, complete the following: 3 Rounds of: 55 Thrusters…95/65 (Partner 1 works, partner 2 hangs from Pull Up, partner 3 rests)... Read More

Strength: 6min EMOM of: 2 Bench Press Metcon: 2 Rounds of: 7min AMRAP of: 15/12cal Bike 12 Bench Press…155/105 30m Sled Push…135/90 7min Rest For... Read More