WOD

40min AMRAP of: 20/15cal Row 20/15cal Bike (Every 4min 300m Run) For Total Reps

With a partner, complete the following: 8/55…5/34…3/21 of: Rope Climbs Clean and Jerk…115/75 For Time (Barbell must be held in the OH position while partner... Read More

50 KB Swings…70/53 50 Bench Press…135/95 50cal Bike 100 Double Unders 50 Grasshoppers 50 High Wall Balls…20/14…12/11 For Time (17min Time Cap) Congratulations Pat and... Read More

Strength: 5min EMOM of: 3 Strict Pull Ups (weighted or banded) 3 Front Squats Metcon: 3 Rounds of: 21 Front Squats…95/65 21 Pull Ups 50m... Read More

Strength: 3 Rounds of: 6 Deadlifts 6 Bench Press *Slow controlled movement. Take about 2min Rest between Rounds and increase weight each round. Metcon: 5... Read More

Benchmark: 5RM Back Squat Metcon: 4 Rounds of: 15 Back Squats…135/95 50 Double Unders 15/12cal Bike 1min Rest For Time (15min Time Cap)

Strength: 3 Rounds of: 8 Strict C2B Pull Ups 8 Strict Deficit HSPU (sub- Push Ups) Metcon: 4 Rounds of: 12 Snatches…135/95 24 Strict HSPU’s…floor... Read More

ENDURANCE CLASS- 10:00am 4 Rounds of:20/15cal Bike30m High Bar Prowler…50/030m Low Bar Prowler…50/0800m Run2min RestFor Time

With a partner, complete the following:100/80cal Assault Bike100 Axle Bar Clean n Jerks…110/70(every time you switch, 5 synchro Bar facing Burpees)For Time

Strength:10-1 of:DeadliftStrict Chin up 20min AMRAP of:30 Butterfly Sit Ups30 KB Swings…70/5330 Grasshoppers30/20cal Bike30 Toes to Bar(EMOM of 3 30m Shuttle touches)For Total Reps