WOD

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)

2 Rounds of: 8min AMRAP of: 24Hang Cleans…135/95 16 Burpee Box Jumps…24/20″ 24 Chest to Bar Pull Ups 16 HSPU’s…(2)35’s 8min Rest For Total Reps

ENDURANCE: 3 Rounds of: 8min AMRAP of: Cash in- 800m Run 40cal Row 40 KB Swings…53/35 4min Rest For Total Reps OLYMPIC- Snatch

With a partner, complete the following: 15min AMRAP of: 50 Power Cleans…185/125 (partner holds top of dip) 50cal Bike (partner holds front rack…185/125) 50 Toes... Read More

Strength: 6min EMOM of: 2 Bench Press 3 Chin Up Metcon: 12min AMRAP of: Cash in- 800m Run 6 Ring Muscle Ups (sub- 8 Chin... Read More

3 Rounds of: 6min AMRAP of: 40cal Row 100 Double Unders 6 Rope Climbs 6min Rest For Total Reps

Strength: 6min EMOM of: 3 Deadlifts Metcon: 70 High Wall Balls…20/14…12/11 60 SDLHP’s…95/65 50 S2OH…95/65 40 Butterfly Sit Ups 30 Burpee Over Bar For Time... Read More

Strength: 3×3 OHS Metcon: 21…15…9 of: OHS…135/95 Toes To Bar (400m Run after each set) For Time (14min Time Cap)

4 Rounds of: 5min AMRAP of: 20cal Row 20cal Bike 21 Strict HSPU’s…25’s 15 Chest to Bar Pull Ups 9 Thrusters…165/115 5min Rest For Total... Read More