WOD

ENDURANCE: 5 Rounds of: 50 Double Unders 30/25 Calorie Row 10 G.I. Janes 400m Run 2min Rest For Time OLYMPIC- Snatch

5 Rounds of: 24 Deadlifts…185/125 18 Hang Cleans…185/125 12 S2OH…185/125 For Time (17min Time Cap) (Split Reps between partners however you choose) Lost and found... Read More

Strength: 8…6…4…2 of: Weighted C2B Pull Up (2min Rest Between) Metcon: 4 Rounds of: 18 C2B Pull Ups 18 OHS…115/75 (EMOM of 2 Burpee Over... Read More

Strength: For 4:30min every 1:30min complete 5 Heavy Thrusters Metcon: 5 Rounds of: 18 High Wall Balls…20/14…12/11 18 Toes to Bar 1min Rest For Time... Read More

Strength: For 10mins every 2mins: 5…4…3…2…1 of: Bench Press  (working with a spotting partner, increase weight and decrease reps every 2min) Metcon: 9…15…21…27 of: Bench... Read More

ENDURANCE: 6 Rounds of: 1:20min AMRAP of Calorie Row :40sec Rest 1:20min AMRAP of Calorie Bike :40sec Rest 400m Run Rest until top of the... Read More

20min AMRAP of: 21 Clean n Jerks…95/55 21 Back Squats…95/55 21 Burpees 21 Pull Ups 15 Clean n Jerks…115/75 15 Back Squats…115/75 15 Burpees 15... Read More

Strength: 5…3…1 Deadlift (With a partner, work up to a heavy 1rm) Metcon: 27…21…15…9 of: Strict HSPU…25’s (sub- HR Push Ups) KB SDLHP…95/70 (EMOM of... Read More

3 Rounds of: 6min AMRAP of: Cash in: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Then: 20/15cal Bike 20 Butterfly Sit Ups 20 Toes... Read More

Strength: 10mins to establish 2rm Power Clean Metcon: 5 Rounds of: 30 Wall Balls…20/14…10/9 8 Power Cleans…185/125 For Time (12min Time Cap)