WOD

Strength: 3×3 Power Clean Metcon: 400m Run 15 Power Cleans…185/125 2min Rest 400m Run 10 Power Cleans…205/140 2min Rest 400m Run 5 Power Cleans…225/155 For... Read More

Strength: 8min EMOM of: 3 Bench Press 4 Chin Ups Metcon: 49 Chin Ups…25/0 49 Bench Press…135/85 49 Sit Ups (EMOM 20 Double Unders) For... Read More

Cash in- 1000m Row 3 Rounds of: 23 Back Squat…115/75 23 HSPU’s…25’s For Time (16min Time Cap)

27min AMRAP of: 21…15…9 of: Snatch…135/95 Burpee Over Bar Rest 5min then: 50 Calorie Bike Rest 5min For Total Reps

ENDURANCE: 9 Rounds of: 30/25 Calorie Row 10m Burpee Broad Jump 10m Bear Crawl 1min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 2 Rounds of: 50 Thrusters…135/95 (Partner holds pull up hang) 50 Calorie Bike (Partner holds Thruster bar overhead) 30... Read More

5…4…3…2…1 of: Rope Climbs (25m Prowler Push…270/180 after each set) For Time (12min Time Cap)

20min AMRAP of: 100 Butterfly Sit Ups 100 Russian Twists…20/14 100 Double Unders 2min Plank Hold 100 Double Unders 50 Toes to Bar (400m Run... Read More

50 SDLHP’s…95/65 50 Calorie Row 50 Snatches…95/65 50 Pull Ups (chin over vertical and horizontal plane of the bar) (EMOM 5 HR Push Ups) For... Read More

Strength: 5min EMOM of: 2 Thrusters Metcon: 50/27…40/21…30/15…20/9 of: Wall Balls…20/14…10/9 Assault Cals For Time (14min Time Cap)