WOD

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

METCON: 10 Rounds of: 7 Chin Ups 7 Bench Press…165/105 7 S Arm DB Snatch…100/70 7 S DB Squats…100/70 (hold the DB anyway) 7/5cal Ski... Read More

CORE VALUES: 3 Rounds of: 1min AMRAP of S Arm DB Sit Ups 1min AMRAP Rt Side Hip Raises 1min AMRAP Lf Side Hip Raises... Read More

STRENGTH: Every 2min for 8min: 9 DB Bench Press 9 Dips 9 HR Push Ups METCON: Every 5min for 25min: 21/17cal Bike 21 DB Deadlifts…50/35’s... Read More