WOD

250/200cal Ski (Every 4min 15/12cal Bike) 4min Rest then: 250/200cal Row (Every 4min 15 Burpee Bar Touch) For Time

Every 8min for 24min: 5 Rounds of: 40’ Rope Sled Pull…225/180 40’ Sled Push…225/180 Then: 20/16cal Bike For Slowest Round

STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 12 Rounds of: 7 Toes to Bar 7 KB Swings…70/53 7... Read More

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 27…21…15…9 of: Deadlift…225/155 S2OH…135/95 For Time (16min Time Cap)

CORE VALUES: 21…15…9 of: DB Sit Ups…25/15 Rt Side Hip Raises Lf Side Hip Raises (1min Plank after each set) METCON: 20min EMOM of: Min1-... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 4min for 24min: 12 Bench Press…135/85 9 Snatch…135/95 6 DB... Read More

**NO 6am or 7:30am CLASS TODAY** STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: 5 Rounds of: 24 Wall... Read More

45min AMRAP of: 20 Burpee onto plate 20/16cal Ski 20/16cal Bike Every 5min 40/32cal Row For Total Reps

STRENGTH: Take 8min to work up to a heavy Snatch METCON: Every 5min for 25min: 6 G.I. Janes 8 Snatch…165/115 22/17cal Bike For Slowest Round... Read More

STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 27…24…21…18…15…12 of: Ski Cals (24…21…18…15…12…9) Back Squat…95/65 KB Swings…70/53 HR Push... Read More