WOD

800m Run 50 S2OH…135/95 400m Run For Time (12min Time Cap)

Strength:  5×2 Hang Power Clean Metcon: 4 Rounds of: 32 High Wall Balls…20/14…12/11 8 Hang Cleans…205/140 (EMOM 2 Burpee over bar) For Time (14min Time... Read More

3 Rounds of: 5min, 6min then 7min AMRAP of: 30 S. Arm KB Hang Snatches…70/53 30/20 Cal Bike 20 HSPU’s…25’s 10 Ring Muscle Ups (sub-... Read More

16min AMRAP of: Cash in- 150m Prowler Push…270/180 Remainder of 16min: 25 OHS…115/75 25 Toes to Bar 25 Dips For Total Reps

ENDURANCE: 4 Rounds of: 800m Run 20cal Bike 60 Double Unders 3min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 3 Rounds of: 6min AMRAP of: 30 Partner Deadlifts…275/185 15 In Sync Burpee Over Bar 15 In Sync Toes... Read More

20min AMRAP of: 2 Ring Muscle Ups (sub- 6 C2B Pull Ups) 4 Strict HSPU’s…25’s 8 KB Swings…70/53 For Total Reps

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)