WOD

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

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