WOD

20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats (Partner front rack holds…185/125 while other works) For Total Reps Congrats Evan for... Read More

6 Rounds of: 15 S. Arm KB Hang Snatches 2 Rope Climbs 15/12 Cal Row 1min Rest (18min Time Cap)

Strength: 75% x 5 Back Squat 80% x 3 Back Squat 95% AMRAP of Back Squat 50% x 10 Back Squat Metcon: 21…15…9 of: Power... Read More

5 Rounds of: 3min AMRAP of: 12 HSPU’s…45’s 6 30m Shuttle Touches 3min Rest For Total Reps

Strength: 75% x 5 Shoulder Press 80% x 3 Shoulder Press 95% AMRAP Shoulder Press 50% x 10 Shoulder Press Metcon: 60…30…15 of: High Wall... Read More

Strength: 75% x 5 Deadlift 80% x 3 Deadlift 95% x AMRAP Deadlift 50% x 10 Deadlift Metcon: Cash in- 40/30cal Bike Then: 27…21…15…9 of:... Read More

ENDURANCE: 3 Rounds of: 800m Run 1000m Row 100 Double Unders 2min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 50 Toes to Bar 100 Double Unders 30 Squat Cleans…135/95 For Time

Strength: 3x 70% Back Squat 3x 80% Back Squat AMRAP 90% Back Squat 10x 50% Back Squat Metcon: 21…15…9 of: S2OH…135/95 Chest to Bar Pull... Read More

5 Rounds of: 1min AMRAP of Cal Bike 1min AMRAP of Shoot Throughs 1min AMRAP of Toes to Bar 1min Rest For Total Reps