WOD

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

STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 plus METCON: Every 2min for 20min: 30m Reverse Sled Drag…225/180 10 KB Swings…70/53... Read More

CORE VALUES: 1min…45sec…30sec of: Hollow Body Hold Lf Side Plank Hold Rt Side Plank Hold Plank Hold METCON: 18 Wall Walks 800m Run 14 Wall... Read More

STRENGTH: Back Squat 65% x 5 75% x 5 85% x 5 plus METCON: 5 Rounds of: 3min AMRAP of: 21/17cal Ski 15 Back Squats…135/95... Read More

STRENGTH: Wendler week 1: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: 5 Rounds of: 20 Bench Press…115/65 20 S... Read More

STRENGTH: Wendler Cycle Week 1: Deadlift 65% x 5 75% x 5 85% x 5 plus METCON: Every 5min for 20min: 2721cal Row 17/13cal Bike... Read More

4 Rounds of: 3:20min AMRAP of: 15/12cal Ski 15 Clean n Jerk…75/55 :40sec Rest 3:20min AMRAP of: 15/12cal Row 15 Burpee Over Bar :40sec Rest... Read More

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