WOD

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

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