WOD

STRENGTH: 12…9…6 of: Strict Pull Ups Bent over Row (21 DB Curls after each set) METCON: 4min AMRAP of: Cash In- 90m Sled Push…90/45 21... Read More

METCON: 2 Rounds of: 70/56cal Row 35 Single DB Step Ups…50/35 45 Bench Press…115/65 For Time (21min Time Cap) MILE MASTERY: Every 5min for 15min:... Read More

STRENGTH: Take 8min to work up to a heavy single Clean n Jerk METCON: 10-1 of: Clean n Jerk…165/135 (1 Round of “CINDY” and 4... Read More

METCON: Every 2min for 24min: 5 Deadlift…275/195 7 Strict HSPU…45’s For Slowest Round MILE MASTERY: 100m Run :30sec Rest 200m Run :30sec Rest 400m Run... Read More

5 Rounds of: 50/40cal Ski 200m Sled Drag…45/25 20 Med Ball Knees to Chest 20 Sit Ups 12 Burpee Bar Touch 200m Run For Time

3 Rounds of: 30 Heavy Wall Balls…30/20…10 10 Ring Muscle Ups (sub- 30 Pull Ups) 10 Burpee Box Jump…30/24” 10 Power Cleans…185/125 For Time Order... Read More

METCON: 10 Rounds of: 60m Reverse Sled Drag…180/135 18/14cal Ski 1min Rest For Time (25min Time Cap) MILE MASTERY: With a partner: 2 Rounds of:... Read More

STRENGTH: 9…7…5 of: DB Bench Dip Shoulder Press METCON: Cash in- 1mile Run 5 Rounds of: 15 Bench Press…155/95 20 KB Swing…70/53 For Time (18min... Read More

METCON: Every 6min for 24min: 24/19cal Row 24 Wall Balls…20/14…10 12 Toes to bar 12 Burpee Bar Touch For Slowest Round MILE MASTERY: Every 3min... Read More

STRENGTH: Work up to a heavy Snatch METCON: 5min AMRAP of: 27 Snatch…95/65 27/21cal Bike 2min Rest 5min AMRAP of: 21 Snatches…135/95 21/17cal Bike 2min... Read More