WOD

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

Strength: Work up to a heavy set of 8 Thrusters Metcon: 6min AMRAP of: 12 Thrusters…115/75 12 Chest to Bar Pull Ups 6min Rest 6min... Read More

ENDURANCE: 32min AMRAP of: 30m Shuttle Touches -every odd min 6 Toes to Bar -every even min 8 Russian Twists…20/14 For Total Shuttle Touches   OLYMPIC-... Read More

With a partner, complete the following: 10 Rounds of: 30m Low Bar Prowler 30m High Bar Prowler 30m Low Bar Prowler 30m High Bar Prowler... Read More