WOD

STRENGTH: 5×2 Bench Press METCON: 10 Rounds of: 8 Bench Press…185/115 16 S Arm DB Snatch…50/35 20/16cal Row 1min Rest For Time

STRENGTH: Every 2min for 8min: 3 Strict Pull Ups 6 Bent Over Rows 9 Barbells Curls METCON: 2 Rounds of: 30 Burpee Box Jumps…24/20” 30... Read More

CORE VALUES: 10 Rounds of: 10 Russian Twists 10 Grasshoppers (10min Time Cap) METCON: Every 4min for 24min: 15/12cal Bike 10m Sled Push…225/180 10/8cal Ski... Read More

STRENGTH: 5min EMOM of: 2 Shoulder Press METCON: 5 Rounds of: 15 Shoulder Press…115/75 15 Toes to Bar 8 Burpee Bar Touch 200m Run For... Read More

STRENGTH: 5min EMOM of: 2 Back Squat METCON: 4 Rounds of: 4min AMRAP of: Cash in- 60m Reverse Sled Drag…225/180 30 KB SDLHP…70/53 30 Wall... Read More

***10:00am CLASS ONLY*** With a partner, complete the following: 20min AMRAP up ladder of: 3 Bear Complex…95/65 3 Burpee Over Bar 3 Pull Ups For... Read More

***9:00am CLASS ONLY TODAY*** ***10:00am CLASS ONY 7.4.22*** 6 Rounds of: 50/40cal Row 20 Box Step Ups…20/24” 5 Shoot Throughs 5 Chin Ups 400m Run... Read More

10 Rounds of: 9/7cal Ski 7 Burpee Box Jumps…24/20” 5 Power Cleans…185/125 For Time (25min Time Cap)

STRENGTH: 5min EMOM of: 2 Thrusters METCON: Every 5min for 20min: 15 HDDWB’s…20/14…12/11 15 Chest to Bar Pull Ups 200m Run For Slowest Round

CORE VALUES: 1min Plank 100 DB Sit Ups 1min Plank 100 Russian Twists 1min Plank METCON: 3 Rounds of: 6min AMRAP of: 12/8cal Bike 8... Read More