WOD

Strength: 9,7,5 of: OHS Strict Toes to Bar Metcon: 5 Rounds of: 15 OHS…95/65 5 Burpee Over Bar 15 Toes to Bar 5 Burpee Over... Read More

Strength: 9…7…5 of: Deadlift Shoulder Press -1min Rest between sets Metcon: 3 Rounds of: 13 HSPU’s…(2)45’s 21 SDLHP’s…115/75 34/21cal Bike 3mins Rest For Time (19min... Read More

12 Rounds of: 13cal Row 8 Shoot Throughs 5 KB Swings…97/70 300m Run For Time

With a partner, complete the following: 40…30…20…10 of: Deadlift…225/155 Chest to Bar Pull Ups (EMOM of 5 Synchro Burpee Over Bar) For Time *one partner... Read More

Strength: 10,8,6,4,2 of: Bench Press Strict Chin Ups -1min Rest between sets Metcon: 2 Rounds of: 34/21cal Bike 21 Snatch…135/95 13 Bench Press…175/115 For Time... Read More

3 Rounds of: 5min AMRAP of: Cash in: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Then: 20cal Airrunner 30 Sit Ups Remainder of 5min:... Read More

Strength: 10mins work up to a heavy single of Squat Clean n Jerk Metcon: 7min AMRAP of: Squat Clean n Jerk…225/155 3min Rest Then: 3min... Read More

Benchmark: 600m Row Metcon: 2 Rounds of: 7min AMRAP of: 21cal Row 9 HSPUS…45’s 7min Rest For Total Reps

Strength: 5,4,3,2,1 of: Back Squat (2sec pause at depth) Strict Chin Up (2min Rest between sets) Metcon: 3 Rounds of: 15 Bar Muscle Ups (sub-... Read More

20 Rounds of: 4 G.I. Janes 150m Run (outside) For Time