WOD

STRENGTH: Work up to a heavier Back Squat, Weighted Chin Up and Shoulder Press METCON: 7 Rounds of: 21 Back Squats…115/75 15 Shoulder Press…115/75 9... Read More

STRENGTH: Take 8mins to work up to a 1RM Shoulder Press METCON: Every 4min for 24min: 22 S Arm DB Snatch…50/35 22/17cal Row 2 Rope... Read More

STRENGTH: Take 10mins to establish a 1RM Bench Press METCON: 4 Rounds of: 12 Toes to Bar 12 Bench Press…155/105 12 KB Swings…70/53 12 Burpee... Read More

STRENGTH: Take 10mins to work up to a 2 rep TnG Snatch METCON: 12 Rounds of: 12/8cal Bike 4 Snatch…165/115 1min Rest For Time (24min... Read More

STRENGTH: Take 8mins to work up to a 1RM Deadlift METCON: Every 5min for 20min: 21 Burpee Bar Touch 34/27cal Row For Slowest Round

STRENGTH: Take 8mins to work up to a new 1RM Back Squat METCON: 5 Rounds of: 25/20cal Bike 12 Clean n Jerks…135/95 25 Wall Balls…20/14…10/9... Read More

15 Rounds of: 10cal Run 10/8cal Row 10/8cal Bike 6 Burpee Bar Touch 1min Rest For Time

STRENGTH: Take 8mins to work up to a heavy Hang Squat Clean METCON: 33/27cal Ski 15 Hang Squat Cleans…115/75 8 Ring Muscle Ups (sub- 15... Read More

**NO 6am or 7:30am Class today** STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 55/44cal Bike 55/44cal Row 44 HSPU…25’s... Read More

**9am and 10:30am CLASS ONLY** **No 6:00am Class on Friday 11.27.20** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB... Read More