WOD

STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 4 Rounds of: 28 Heavy Wall Balls…30/20…10/9 18 Chest to Bar Pull... Read More

2 Rounds of: 5:20min AMRAP of: 11cal Run 11 Single Arm DB S2OH… 50/35 :40sec Rest 5:20min AMRAP of: 11cal Ski 11 Single Arm Snatches…... Read More

3 Rounds of: 8min AMRAP of: Cash in- 40cal Run Remainder: 40′ Sled Rope Drag…315/270 40′ Sled Push…315/270 For Total Amount of Sled Drags and... Read More

STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 2 Rounds of: 100 Double Unders 33cal Run 40 OHS…95/65 33/27cal... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 3min for 18min: 21 HSPU…35’s 21 KB SDLHP’s…97/70 60m Sled... Read More

STRENGTH: Take 8min to work up to a heavy touch n go Power Snatch METCON: 5 Rounds of: 5 Snatch…185/125 25 Wall Balls…20/14…10/9 For Time... Read More

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 3 Rounds of: 6min AMRAP of: 15 Burpee onto Plate 15 Toes... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: 8 Rounds of: 8/6cal Bike 8 Power Cleans…135/95 8 Front Squats…135/95... Read More

Every 7mins for 42min: 50cal or 800m Run 20/15cal Bike For Slowest Round

STRENGTH: Take 8mins to work up to a heavy Deadlift and a high skilled HSPU METCON: Every 4min for 24min: 9 Deadlifts…315/225 12 Strict HSPU…floor... Read More