WOD

STRENGTH: Deadlift and Shoulder Press (Deload week) 40% x 5 50% x 5 60% x 5 METCON: Every 6min for 24min: 34/27cal Row 27 S.... Read More

CORE VALUES: 1:30min… 1min… :30sec of: Plank with right arm and left foot off the ground Plank with left arm and right foot off the... Read More

SKILL: Take 10mins to work up to the most difficult 2rep scale of a HSPU METCON: 5 Rounds of: 30m Sled Push…315/225 15 Strict HSPU... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60# x 5 METCON: Every 3min for 21min: 11 Power Cleans…135/95 22/17cal Ski For Slowest Round

STRENGTH: (Deload week) Back Squat 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 15 Thrusters…115/75 15 Chest... Read More

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