WOD

Strength: 8min EMOM of: Even min- 5 Dips Odd min- 5 Negative Toes to Bar (sub- Knees to Chest) Metcon: 5 Rounds of: 100m Airrunner... Read More

Strength: 5min EMOM of: 3 Deadlifts 3 Shoulder Press Metcon: 27…21…15…9 of: HSPU…45’s Heavy Wall Balls…30/20…10/9 Deadlift…185/125 For Time (15min Time Cap)

Strength: 10mins to establish 1RM Snatch Metcon: 5 Rounds of: 3min AMRAP of: 21/15cal Bike 13 Snatch…135/95 21 Burpee Bar Touch 3min Rest For Total... Read More

Strength: 8min EMOM of: Even mins- 3 Back Squats Odd mins- 3 Chin Ups Metcon: 2 Rounds of: 34/24cal Row 34 Back Squats…115/75 34 Chest... Read More

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)