WOD

With a partner complete the following: 5 Rounds of: 50 High Wall Balls…20/14…12/11 (partner holds rack position) 25 Power Cleans…135/95 (partner holds hs) For Time... Read More

60 HSPU’s…45’s (sub- 60 HR Push Ups) 200 Double Unders 10 Rope Climbs (EMOM of 2 Burpee Over Box…24/20″) For Time (14min Time Cap)

20min AMRAP of: 40cal Row 40 Butterfly Sit Ups 30 KB Swings…70/53 30m Sliders For Total Reps

6 Rounds of: 12 Snatches…135/95 9 OHS…135/95 6 Bar Muscle Ups (sub- 6 Shoot Throughs) 1min Rest For Time (18min Time Cap)

Strength: 5min EMOM of: 6 Strict Chin Ups Metcon: 3 Rounds of: 8 Wall Walks 4 30m Shuttle Touches 3min Rest then: 3 Rounds of:... Read More

Strength: 3min EMOM of: 2 Bear Complex Metcon: 27…21…15…9 of: Calorie Bike Bear Complex…95/55 For Time (15min Time Cap)

ENDURANCE: 55/27…45/21…35/15…25/9…15/6…5/3 of: Calorie Bike Burpee onto plate For Time OLYMPIC- Snatch

With a partner, complete the following: 7 Rounds of: 7 Partner Deadlifts…345/225 7 Syncro Burpee Box Jumps…24/20″ (each team has two boxes) 7 Syncro Chin... Read More

30/30/6/30….20/20/4/20…10/10/2/10 Cal Row Cal Bike Rope Climbs High Wall Balls…20/14…12/11 2min Rest after each set For Time (23min Time Cap)

Strength: 6min EMOM of: 6 Deadlifts Metcon: 25 Strict HSPU’s…45’s 20 Hang Clean…135/95 15 Back Squat…135/95 10 Burpee Over Bar 15 Back Squat…135/95 20 Hang... Read More