WOD

With a partner, complete the following: 16min AMRAP of: 200 Double Unders 45 Partner Deadlifts…315/225 45 Partner Med Ball Sit Up…20/14 90 Wall Balls…20/14…10/9 (one... Read More

2 Rounds of: 7min AMRAP of: Cash in: 30m Low Bar Prowler…90/50 30m High Bar Prowler…90/50 Then: 30 Pull Ups 15/12 Calorie Bike 30 Burpee... Read More

20min AMRAP of: 20 Cal Row 20 Butterfly Sit Ups 20 Grasshoppers 20 KB Swings…70/53 20 Toes to Bar 20 Push Ups For Total Reps

Strength: 6min EMOM of: 2 Back Squats 3 Weighted Dips Metcon: 3 Rounds of: 15 Back Squats…185/125 10 PHSPU’s (sub- 30 Dips) 5 Rope Climbs... Read More

1000m Row 3min Rest 30 Clean n Jerks…155/105 3min Rest 20 Ring Muscle Ups (sub- 30 HR Push Ups, 30 Chin Ups) For Time (17min... Read More

4 Rounds of: 15 Thrusters…115/75 15 SDLHP…115/75 15 Burpee Bar Touch 15 Chest to Bar Pull Ups (EMOM of 4 KB Hang Snatch…70/53) For Time... Read More

ENDURANCE: 4 Rounds of: 150m Sled Drag…90/45 800m Run 4min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 27…21…15…9 of: Wall Balls…20/14…10/9 (partner holds 2 70/53 KB’s Deadlift) Hang Cleans…115/75 (partner holds HS) (Both partners do 50... Read More

3 Rounds of: 4min AMRAP of: 15 Knees to Elbows 15 Pull Ups 15 Front Squats…115/75 15 Butterfly Sit Ups 15/12 Calorie Bike 4min Rest... Read More

27…21…15…9 of: HSPU’s…25’s (sub HR Push Ups) Box Jump Overs…24/20″ (3 Rope Climbs after each set) For Time (14min Time Cap)