WOD

Strength: Deadlift 5@75% 3@85% AMRAP of 95% Metcon: 55/44cal Row 55 Wall Balls…20/14…10/9 55 Power Cleans…135/95 2min Rest 55 HSPU’s…floor 55 Deadlifts…135/95 55/44cal Row For... Read More

Strength: Back Squat 5@75% 3@85% AMRAP of 95% Metcon: 34…21…13 of: Back Squat…115/75 Chest to Bar Pull Ups 3min Rest 40 Burpee Over Bar For... Read More

4 Rounds of: 7min AMRAP of: 34cal Row 34cal Bike 34 Hang Clean n Jerks…75/45 (EMOM of 2 Burpee Over Bar) 3min Rest For Total... Read More

With a partner, complete the following: 7min AMRAP of: 34 Bear Complex…95/65 21 G.I️. Janes 4min Rest then: 7min AMRAP of: 55 Pull Ups 34cal... Read More

Strength: Bench Press: 3@70% 3@80% AMRAP @90% Metcon: 21…15…9 of: Bench Press…115/75 Snatch…115/75 Cash out- 400m Run 3min Rest 9…7…5 of: Bench Press…175/120 Snatch…175/120 Cash... Read More

Metcon: 3 Rounds of: 5min AMRAP of: 30/25cal Row 2 Rope Climbs 5min Rest For Total Reps

Strength: 6min EMOM of: 6 Strict Chin Ups Metcon: 8 Rounds of: 15 Higher Wall Balls…20/14…11/10 12 S. Arm Hang KB Snatch…70/53 9 Toes to... Read More

Strength: Front Squat 3×70% 3×80% AMRAP x90% Metcon: 27…21…15…9 of: Calorie Row Thrusters…95/65 Chest to Bar Pull Ups (1min Rest after each set) For Time... Read More

3 Rounds of: 12min AMRAP of: 34cal Airrunner 34cal Bike 21 G.I. Janes 4min Rest For Total Reps

With a partner, complete the following: 2 Rounds of: 7min AMRAP of: 70 Wall Balls…20/14…10/9 (Partner holds a HS) 60 S. Arm KB Hang Snatch…53/35... Read More