WOD

Strength: 4min EMOM of 4 Shoulder Press 3min Rest 4min EMOM of 4 Front Squats Metcon: 3 Rounds of: 34 Butterfly Sit Ups 21cal Bike... Read More

Benchmark: 2min Max Double Unders Metcon: 27/70/27…21/60/21…15/50/15…9/40/9 of: Snatch….95/65 Double Unders Pull Ups For Time (15min Time Cap)

Strength: 5min EMOM of: 2 Power Cleans Metcon: 72cal Run 72 High Wall Balls (EMOM 3 Power Cleans…185/125) For Time (16min Time Cap)

Strength: 6min EMOM of: 4 Strict/Weighted Chest to Bar Pull Ups Metcon: 2 Rounds of: 7min AMRAP of: 60/40cal Row 30 Strict HSPU’s…25’s 30 Chest... Read More

Strength: 5min EMOM of: 3 Back Squats 5min EMOM of: 5 Dips Metcon: 5 Rounds of: 3min AMRAP of: 15/10cal Bike 15 S. Arm KB... Read More

40min AMRAP of: 10 Knees to Elbows 20 Burpee onto Plate 30 Sit Ups (400m Run Outside Every 4mins) For Total Reps

With a partner, complete the following: 9min AMRAP of: 3min AMRAP of Max Box Jumps…24/20″ (Partner holds front rack of 115/75) 3min AMRAP of Max... Read More

Strength: 9,7,5 of: Bench Press Strict Chest to Bar Pull Ups – 1min Rest between sets Metcon: 2 Rounds of: 60cal Row 140 Double Unders... Read More

Strength: 10mins to work up to a heavy 1 rep Snatch Metcon: 8 Rounds of: 1min AMRAP of: Cash in- 8 Snatches…135/95 Remainder of 1min-... Read More

Auxiliary: 1min…45sec…30sec of: Hollow Body Hold Plank Hold Metcon: 16min AMRAP of: 25cal Airrunner 30 Butterfly Sit Ups 35 KB Swings…70/53 3 Rope Climbs For... Read More