WOD

STRENGTH: 9…7…5 of: Shoulder Press Weighted Dips DB Skull Crushers METCON: Every 4min for 20min: 18 Strict HSPU…floor 36/29cal Row For Slowest Round

STRENGTH: 9…7…5 of: Deadlift Weighted Pull Up METCON: 34…21…13…8 of: Heavy Wall Balls…30/20…10/9 Chest to Bar Pull Ups For Time (12min Time Cap)

STRENGTH: 7min EMOM of: 1 Clean N Jerk METCON: 20 Rounds of: 3 Clean n Jerks…135/95 3 Burpee over Bar For Time (16min Time Cap)

STRENGTH: 9…7…5 of: Incline DB Bench- Heavy (place (3) 45’s under flat bench head side) Back Squat- Heavy METCON: Every 2min for 28min: 12/10cal Ski... Read More

Every 10mins for 40mins: 1min Plank 30 KB Swings…53/35 30/24cal Row 30/24cal Bike 15cal Run For Slowest Round

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