WOD

STRENGTH: Take small sets to work up to a heavy 8rep Pull Up METCON: 5 Rounds of: 21 KB Swings…70/53 15 Chest to Bar Pull... Read More

STRENGTH: In small light sets, work up to the heaviest 8rep Back Squat you can perform with good form. METCON: 2 Rounds of: 40 HSPU…floor... Read More

Every 4min for 36min: 60/48cal of a Machine For Slowest Round

STRENGTH: Work up to a heavy 1 rep Snatch METCON: 400m Run 15 Snatches…135/95 1min Rest 400m Run 12 Snatches…165/115 1min Rest 400m Run 9... Read More

STRENGTH: Take 6mins to work up to the hardest version of a strict Pull Ups. Make the loading slightly lighter for the following EMOM. 6min... Read More

CORE VALUES: 50…40…30…20…10 of: Sit Ups Grasshoppers METCON: 4 Rounds of: (10) 30m Shuttle Touches 20 HSPU…floor 20 S Arm DB Hang Squat Clean…50/35 20... Read More

STRENGTH: 5min EMOM of: 1 Hang Clean 2 Power Clean METCON: 22 Power Cleans…155/105 44/35cal Ski 88 High Wall Balls…20/14…12/11 44/35cal Ski 22 Power Cleans…155/105... Read More

STRENGTH: 9…7…5 of: Deadlift Strict HSPU METCON: Every 4min for 20min: 15 Burpee Box Jumps…24/20” 30/24cal Row For Slowest Round Please come out Saturday for... Read More

STRENGTH: 6…4…2 of: Heavy Back Squat Weighted Chin Up (about 2min Rest between sets) METCON: 3 Rounds of: 8 Ring Muscle Ups (sub- 18 Pull... Read More

20 Rounds of: 200m Run 13/10cal Ski For Time