WOD

STRENGTH: Take 8min to work up to a heavy 2rep “touch n go” Snatch. METCON: 20 Snatches…95/65 20 Snatches…135/95 20 Snatches…165/115 3min Rest 40 Burpee... Read More

STRENGTH: Wendler week 1 Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: 10 Rounds of: 60m Reverse Sled Drag…270/225 12... Read More

STRENGTH: Wendler 5,3,1 week 1 Back Squat 65% x 5 75% x 5 85% x 5 plus METCON: Every 4min for 20min: 15 Thrusters…115/75 15... Read More

7 Rounds of: 21/17cal Ski 21 Air Squats 1min Rest then: 21/17cal Bike 21 S Arm DB Shoulder to OH…50/35 1min Rest For Time

STRENGTH: Work up to a heavy 2 Rep Bench Press METCON: 3 Rounds of: 21 HSPU…45’s 15 Bench Press…155/105 9 Ring Muscle Ups (sub- 18... Read More

STRENGTH: 3×3 Deadlift METCON: 1…2…3…4…5…6…7…8…9…10…9…8…7…6…5…4…3…2…1 of: Deadlift…225/155 Bar Facing Burpees For Time (10min Time Cap)

CORE VALUES: 21…15…9…6 of: Hollow Roll (banana to Superman to banana) Barbell Sit Up (1min Plank Hold after each set) (10min Cap) METCON: Every 3min... Read More

STRENGTH: 5×3 OHS or Front Squat METCON: 4 Rounds of: 16 Toes to Bar 16 Alternating S Arm DB Hang Cluster…50/35 16/12cal Bike (EMOM 3... Read More

STRENGTH: 21…15…9 of: Deadlift Dips Bent Over Row DB Skull Crush METCON: Every 4min for 20min: 60m Sled Push…135/90 30/24cal Row For Slowest Round

STRENGTH: 7…5…3 of: Heavy Power Clean Heavy Bench Press Weighted Chin Up METCON: 27…21…15…9 of: Power Clean…135/95 Bench Press…135/85 Pull Ups For Time (22min Time... Read More