WOD

Strength: Back Squat 5@70% 3@80% 1@90% -Take 10mins to warm up to your first set of 5. Your first set of 5 should be difficult... Read More

48min AMRAP of: 40cal Row 40cal Bike 40 Snatch…75/55 40 Burpee onto Plate (Every 4min 150m Run) For Total Reps Pat Bentley- before and after... Read More

With a partner, complete the following: 2 Rounds of: 7min AMRAP of: 70 Wall Balls…20/14…10/9 (One partner works while the other does a farmer Hold... Read More

Strength: 5,4,3,2,1 of: Deadlift Metcon: 55 Deadlifts…225/155 55 Burpee Over the Bar 55cal Row For Time (14min Time Cap)

Strength: 5,4,3,2,1 of: Shoulder Press Metcon: 40….30…20…10 of: HSPU’s…25’s S. Arm KB Hang Snatch…53/35 Calorie Run (2min Rest after each set) For Time (25min Time... Read More

Strength: 5,4,3,2,1 of: Strict Chest to Bar Pull Ups Metcon: 5 Rounds of: 15 Heavy Wall Balls…30/20…10/9 15 Chest to Bar Pull Ups (EMOM of... Read More

Strength: 5,4,3,2,1 of Bench Press Metcon: 3 Rounds of: 5min AMRAP of: 27/21cal Bike 21 SDLHP’s…135/95 15 Bench Press…165/105 9 Burpee Over Bar 5min Rest... Read More

Strength: 5,4,3,2,1 of Front Squat Metcon: 3 Rounds of: 34cal Row 21 Front Squats…115/75 13 Snatches…115/75 3min Rest For Time (21min Time Cap)

3 Rounds of: 9min AMRAP of: 50/40cal Bike 50/40cal Run 30 Clean n Jerks…95/65 (KEEP IT LIGHT) 10 G.I. Janes 2min Rest For Total Reps

With a partner, complete the following: 2 Rounds of: 120/90cal Row (One partner works while the other holds a pike position with feet on a... Read More