WOD

Strength: 8,6,4,2 of Deadlift (1min Rest between sets) (move up in weight as reps go down) Metcon: 2 Rounds of: 55 Wall Balls…20/14  44 SDHP’s…115/75... Read More

Gymnasty: 10min to establish a max set of unbroken HSPU’s: (Sub- Banded Dips) Use paralettes, 45 pound plates, 25 pound plates for your hand or... Read More

Strength: Every 2min for 6min: 3 OHS Metcon: 3 Rounds of: 4min AMRAP of: 21/17cal Bike 21 OHS…135/95 15 Snatch…135/95 21 Burpee onto plate 21... Read More

ENDURANCE: 10 Rounds of: 1:20min AMRAP of Cal Row 40sec Rest 1:20min AMRAP of 30m Shuttle Touches 40sec Rest For Total Reps OLYMPIC- Clean n... Read More

With a partner complete the following: 2 Rounds of: 3min AMRAP of: 15 Partner Deadlifts…275/185 30 HSPU’s…25’s (share reps) (sub- HR Push Ups) 1min Rest... Read More

Skill: Bar Muscle Practice Metcon: 12min AMRAP of: 2 Rounds of: 50feet Walking DB Lunge…50/35’s 16 Toes to Bar 8 DB Power Cleans…50/35’s Then 2... Read More

5 Rounds of: 3min AMRAP of: 30m Low Bar Prowler…0/0 30m High Bar Prowler…0/0 24 Butterfly Sit Ups 24cal Row 24 Burpee onto plate 3min... Read More

Strength: 6×1 Squat Clean Metcon: 27 Heavy Wall Balls…30/20…10/9 15 Power Cleans…185/125 1min Rest 21 Heavy Wall Balls…30/20…10/9 10 Power Cleans….205/135 1min Rest 15 Heavy... Read More

Auxiliary: 1min…45sec…30sec of: Plank Hold Hollow Body Hold HSPU Hold (sub DB OH hold) Metcon: 3 Rounds of: 50/40cal Row 75 Double Unders 25 Toes... Read More

Strength: 5min EMOM of: 2 Back Squat (work up to a heavy double) Metcon: 21…15…9 of: S2OH…135/95 Back Squat…135/95 Chest to Bar Pull Ups Bike... Read More