WOD

With a partner, complete the following: 5 Rounds of: 30 Squat Clean Thrusters…95/65 (one partner works at a time) 15 Synchro Burpee Over Bar 15... Read More

Strength: 5min EMOM of: 2 Heaving Snatch Balance Metcon: 6min AMRAP of: 21cal Run 15 Hang Snatch…155/105 6min Rest then: 6min AMRAP of: 21cal Run... Read More

Strength: For 6min Every 2min complete: 6 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 4min AMRAP of: 15/12cal Bike 20 Burpee Bar... Read More

Strength: Deadlift 5@70% 4@75% 3@80% 2@85% 1@90% Metcon: 50cal Airrunner 40 Power Cleans…135/95 30 HSPU…45’s For Time (12min Time Cap)

Strength: Bench Press 5@70% 4@75% 3@80% 2@85/% 1@90% Metcon: 3 Rounds of: 60m Sled Push…135/90 21 Chest to Bar Pull Ups 3min Rest then: 3... Read More

Strength: 5min EMOM of: 2 Thrusters Metcon: 3 Rounds of: 21 Thrusters…95/65 15 Knees to Elbows 3min Rest then: 3 Rounds of: 15/12cal Bike 15... Read More

6 Rounds of: 40/30cal Row 12 Shoot Throughs 12 Chest to Bar Pull Ups 300m Run 1min Rest For Time

With a partner, complete the following: 205/165 Calorie Bike (EMOM both Partners do 3 Clean n Jerks…155/105) For Time

Auxiliary: 3min Hollow Rock n Rolls Metcon: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled Push…135/90 Remainder: 6 Wall Walks 12 S. Arm... Read More

Strength: 6min EMOM of: 4 Shoulder Press 4 Negative Toes to Bar Metcon: 2 Rounds of: 7min AMRAP of: 30/25cal Row 15 High Wall Balls…20/14…12/11... Read More