WOD

STRENGTH: Every 2min for 8min: 2 Back Squats 15 DB Shoulder Press METCON: 3 Rounds of: 30/24cal Ski 24 Back Squats…115/75 6 Burpee Bar Touch... Read More

STRENGTH: 200m Reverse Sled Drag…180/135 METCON: 7 Rounds of: 200m Run 7 Snatches…135/95 1min Rest For Time (20min Time Cap)

2 Rounds of: 10min AMRAP of: 15cal Ski 30 S Arm DB CnJ (4) 10m Walking Lunge 15 Burpee onto plate 30 Sit Ups (4)... Read More

STRENGTH: Every 2min for 8min: 6 Chin Ups 9 Bent Over Barbell Rows 12 DB Curls METCON: 5 Rounds of: 3min AMRAP of: 27/21cal Bike... Read More

STRENGTH: Every 2min for 8min: 6 Shoulder Press 9 DB Bench Press 12 Dips METCON: Every 4min for 20min: 60m Sled Push…270/225 15/12cal Ski 25... Read More

Cash in- 2,000/1,600m Row Then: 20 Rounds of: 3 Pull Ups 6 Push Ups 9 Air Squats Then: Cash out- 1,000/800m Row For Time

Every 6min for 36min: 18 Heavy Wall Balls…30/20…10 16 KB Swings…97/70 9 Deficit HSPU…(2) 45’s 8 DB Power Clean…70/50’s For Slowest Round 9am sending coach... Read More

STRENGTH: Every 2min for 8min: 3 Slow Negative Toes to Bar 6 Chin Ups 9 Slow KB SDLHP 12 Barbell Curls METCON: 10 Rounds of:... Read More

CORE VALUES: 50…40…30…20…10 of: Sit Ups Russian Twists (Lf side, Rt side= 1rep) (10min time Cap) METCON: 800m Run 50 Snatches…75/55 400m Run 25 Snatches…75/55... Read More

STRENGTH: Take about 8mins to work in small sets to a heavy 8 rep Thruster METCON: Every 4min for 20min: 9 Bench Press…185/115 14 High... Read More