WOD

20 Rounds of: 5 Toes to Bar 5 Burpees 10 KB S Arm Hang Snatch…53/35 10/8cal Bike For Time

STRENGTH: Work up to a heavy Squat Clean METCON: 3 Rounds of: 15 Squat Cleans…155/105 21 Pull Ups 400m Run (outside) For Time (15min Time... Read More

METCON: 8 Rounds of: 15 Wall Balls…20/14 6 Burpee onto Plate 15/12cal Ski For Time (22min Time Cap) MILE MASTERY: Every 5min for 15min: 600m... Read More

STRENGTH: 9…7…5 of: Strict HSPU Dips DB Skull Crushers METCON: 40…30…20…10 of: Bike Cals (32…24…16…8) HSPU…45’s (sub- HR Push Ups) For Time (16min Time Cap)

METCON: 2 Rounds of: 9min AMRAP of: Cash in- 120m Sled Push…45/25 30 Chest to Bar Pull Ups 30 Burpee Bar Touch 30/24cal Ski 30... Read More

STRENGTH: Warm up with small sets then do 6 reps at a heavy weight for Deadlift. METCON: Every 5min for 25min: 30/24cal Row 15 Deadlifts…185/125... Read More

STRENGTH: Before the metcon work up to a heavy hang clean, heavy shoulder press and heavy back squat. METCON: Cash in- 5 Rounds of “CINDY”... Read More

50…40…30…20…10 of: Calorie Ski Calorie Row Sit Ups (25 Box Step Ups after each exercise…24/20”) For Time

STRENGTH: Take 10mins to work up to a heavy Snatch Complex of: 3 Snatch Deadlift 2 Hang Snatch 1 Power Snatch METCON: 15 Rounds of:... Read More

METCON: 30 Cal Echo bike 30m Reverse Sled Drag…225/180 30 Double Dumbbell Burpee Deadlift (50/35) 30m Reverse Sled Drag…225/180 20 Cal Echo bike 30m Reverse... Read More