WOD

STRENGTH: Wendler week 3 Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 55/44cal Bike 44 Deadlifts…185/125 44/35cal Bike 35 Deadlifts…185/125 33/26cal... Read More

10 Rounds of: 15/12cal Ski 12 Air Squat Jumps Then: 10 Rounds of: 15/12cal Row 12 Hang Clean n Press…75/55 For Time (45min Time Cap)... Read More

STRENGTH: Work up to a heavy Power Clean and heavy Bench Press METCON: 10-1 of: Power Clean…205/145 Bench Press…205/125 For Time

STRENGTH: STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 10 Rounds of: 60m Sled Push…45/25 12 Strict HSPU…floor 8... Read More

CORE VALUES: 5 Rounds of: 20 DB Sit Ups 10 Rt Side Hip Raises 10 Lf Side Hip Raises (10min Time Cap) METCON: Every 6min... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 7 Rounds of: 2min AMRAP of: 12 Burpee Bar Touch Remainder... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 20/17cal Bike 3 Rounds of “CINDY” 2min Rest... Read More

STRENGTH: Wendler week 2 Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: Every 5min for 20min: 34/27cal Ski 21 Deadlifts…135/95 13... Read More

2000m Row Then: 5 Rounds of: 16 S Arm DB Snatch…50/35 8 Burpee onto Plate Then: 2000m Ski 800m Run For Time

7 Rounds of: 18 Wall Balls…20/14…10 6 Bench Press…185/115 200m Run For Time