WOD

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

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: Every 8min for 24min: 24 S DB Step Ups…50/35…20” 44 Bench... Read More

STRENGTH: Cycle number 2 of Wendler starts today. When figuring your 1RM add 10 pounds to the lower body movements and 5 pounds to the... Read More

Every 6min for 42min: 25/20cal Row 12 KB Swings…70/53 200m Run For Slowest Round

STRENGTH: Work up to a heavy power Snatch METCON: 10-1 of: Snatch…155/105 (1 “Cindy” round before each round) For Time

STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 50/40cal Row 50 Double Unders 15 Toes to Bar 20 Shoulder Press…115/75... Read More