WOD

3 Rounds of: 6min AMRAP of: Cash in: 30m Low Bar Prowler…90/50 30m High Bar Prowler…90/50 Then: 24 Chest to Bar Pull Ups 24 Burpee... Read More

ENDURANCE: 4 Rounds of: 800m Row 50 Sit Ups 800m Run 4min Rest For Time   OLYMPIC- Clean n Jerk

With a partner complete the following: 42/21…30/15…18/9 of: High Double Dip Wall Balls…20/14…12/11 Bar Muscle Ups (EMOM of 3 Burpees onto plate (each)  

Strength: 10min to establish 1rm Shoulder Press Metcon: 30 HSPU’s…45’s 3min Rest 60cal Row 3min Rest 30 Snatches…155/105 For Time (15min Time Cap)  

Strength: 10mins to find a 1rm Back Squat Metcon: 30…20…10 of: OHS…115/75 Chest to Bar Pull Ups (400m Run, 2min Rest after each set) For... Read More

Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 2 Rounds of: 30/20cal Assault Bike 25 KB Swings…70/53 20 Burpee Bar Touch 3min Rest For... Read More

Auxiliary: 30m High Bar Prowler…0 30m Low Bar Prowler…0 30m High Bar Prowler…0 For Time Metcon: 21…15…9 of: Power Clean…205/135 (60 Double Unders after each... Read More

Strength: 3 Rounds of: 8 Weighted Pull Up 8 Shoulder Press 2min Rest Metcon: 3 Rounds of: 28 Toes to Bar 56 Wall Balls 4... Read More

NO CLASSES TODAY HAPPY EASTER!

*NO CLASSES ON SUNDAY* With a partner complete the following: 2 Rounds of: 100cal Row 800m Med Ball Run 80 Toes to Bar 70 SDLHP’s…135/95... Read More