WOD

2 Rounds of: 24 Hang Cleans…135/95 12 High Box Jumps…32/28 24 Butterfly Sit Ups 12 Assault Cals (EMOM of 4 Burpee Over Bar) For Time... Read More

Strength: 3×3 Front Squat Metcon: 21…15…9 of: Front Squat…165/115 Chest to Bar Pull Ups HSPU’s…45’s For Time (12min Time Cap)  

Auxiliary: 500m Row for time Metcon: 1000m Row 30 OHS…135/95 15 Ring Muscle Ups (sub- 30 Chin Ups) For Time  

4 Rounds of: 24 S. Arm KB Snatches…70/53 20 Bench Press…135/95 16 Toes to Bar 400m Run 2min Rest For Time (23min Time Cap)  

ENDURANCE: 40min AMRAP of: 20/15cal Bike 30cal Row (Every 8min 800m Run) For Total Cals   OLYMPIC- Clean n Jerk

With a partner complete the following: 75m Prowler Push…180/90 (each) Then: 6 Rounds of: 21 Hang Cleans…95/65 15 Front Squats…95/65 9 Push Press…95/65 (Each partner... Read More

Strength: 5min EMOM of: 3 Back Squats Metcon: 44 HDDWB’s…20/14…12/11 44 Chest to Bar Pull Ups 22 Lateral Burpee Box Jump Overs…24/20″ For Time (12min... Read More

4 Rounds of: 4min AMRAP of: 15/10cal Bike 15 Snatches…95/65 15 Butterfly Sit Ups 15 Toes to Bar 4min Rest For Total Reps  

Strength: 5×5 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 800m Run 4 Rope Climbs For Time (18min Time Cap)  

Metcon: 16min AMRAP of: 16 HSPU’s…25’s 24 Cal Row For Total Reps Auxiliary: 3min Plank Variations 45sec plank hold 45sec RT arm LF leg extended... Read More