WOD

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

ENDURANCE: Every 4min for 40min complete: 6 G.I. Janes 400m Run For Slowest Round OLYMPIC- Clean n Jerk

With a partner, complete the following: 21…15…9 of: Partner Deadlifts…365/255 In Sync Burpee Over Bar Then: 9…7…5 of: Rope Climbs (split reps between partners) (18... Read More

3 Rounds of: 4min AMRAP of: cash in: 30m Low Bar…50/0 30m High Bar…50/0 then: 22 S. Arm KB Hang Snatch…70/53 66 Wall Balls…20/14…10/9 4min... Read More

20min AMRAP of: 30cal Row 30 Med Ball Sit Ups…20/14 30 Russian Twists…20/14 30 Butterfly Sit Ups 1min Plank Hold For Total Reps

Strength:  5min EMOM of: 3 Power Cleans Metcon: 2 Rounds of 7min AMRAP of: 14/10cal Bike 7 Power Cleans…165/115 14/10cal Bike 7 Bar Muscle Ups... Read More