WOD

STRENGTH: Take 8mins to work up to a heavy TnG Clean n Jerk METCON: 10 Rounds of: 15/11cal Ski 6 Clean n Jerks…155/105 1min Rest... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 10 Toes to Bar 30 S Arm DB... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 10 Toes to Bar 30 S Arm DB... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 24min: 22 Wall Balls…20/14…10 60m Sled Push…135/90 11... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 17 HSPU…35’s 12 Deadlifts…225/155 7 G.I. Janes For Time... Read More

50…40…30…20 of: Calorie Bike (40…32…24…16) KB Single Arm Hang Snatch…53/35 2min Rest then: 50…40…30…20 of: Calorie Row (40…32…24…16) Air Squats 2min Rest 1mile Run For... Read More

METCON: 200m Axle Front Rack carry…160/110 50 Back Squat…185/125 (from rack) (8) 40’ Rope Sled Drag…270/225 50/40cal Ski For Time

STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 plus METCON: 7 Rounds of: 8 Box Jump Overs…24/20” 12 Pull Ups 200m... Read More

CORE VALUES: 5 Rounds of: 7 Strict Toes to Bar 14 Single DB Extended Arm Sit Up 20sec Hollow Hold 40sec Plank METCON: 100 Burpee... Read More

STRENGTH: Squat 65% x 5 75% x 5 85% x 5 plus METCON: 3 Rounds of: 30 Wall Balls…20/14…10 20 Snatches…95/65 2min Rest then: 3... Read More