WOD

STRENGTH: Work up to a heavy Bench Press and Deadlift METCON: 27…21…15…9 of: Deadlift…225/155 Bench Press…185/125 For Time

METCON: 200m Reverse Sled Drag…135/90 63/51cal Ski 42 Burpee Box Jumps…24/20” 21 Clean n Jerks…155/105 For Time (17min Time Cap) MILE MASTERY: 10min EMOM of:... Read More

STRENGTH: Take 8mins to work up to a heavy Snatch METCON: 10 Rounds of: 15 Wall Balls…20/14…10 4 Snatches…135/95 For Time (16min Time Cap)

METCON: 6min AMRAP of: 60m Farmers Carry…70/53 15 Burpee onto plate 1min Rest 6min AMRAP of: 15/11cal Bike 15 S Arm DB S2OH…50/35 1min Rest... Read More

STRENGTH: Work up to a heavy set of 8 Back Squats METCON: Every 4min for 24min: 21/17cal Row 30 Air Squats 14 Pull Ups For... Read More

METCON: 21…15…9 of: Shoot Throughs (sub- Ring Muscle Ups) Power Clean…155/105 For Time (15min Time Cap) MILE MASTERY: 5 Rounds of: 2min AMRAP of Treadmill... Read More

**NO CLASSES TODAY** 20 Rounds of: 200m Run 5 Burpee Box Get Overs…48” For Time *Burpee Box Get Over- Use a band to attach two... Read More

METCON: 42 HR Push Ups 21/17cal Bike 42 Dips 21/17cal Bike 42 HSPU…floor 21/17cal Bike 42 Bench Press…135/85 21/17cal Bike 42 S. Arm DB S2OH…50/35... Read More

METCON: 10 Rounds of: :20sec AMRAP of Calorie Ski :40sec Rest :20sec AMRAP of Burpee Box Jump…24/20” :40sec Rest For Total Calories MILE MASTERY: 800m... Read More

STRENGTH: Take 8mins to work up to a heavy Clean n Jerk METCON: 60 Clean n Jerks…135/95 7 Rounds of “CINDY” 1000m Row For Time... Read More