WOD

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: 400m Sled Push…45/25 10 Rounds of 1 Round of “Cindy” 2... Read More

STRENGTH: Take 8min to work up to 3 “touch and go” Clean n Jerks METCON: Every 6min for 24min: 44/35cal Ski 11 Thrusters…135/95 11 Clean... Read More

STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 plus METCON: 3 Rounds of: 42/33cal Row 15 Burpee Box Jumps…24/20 90 Double Unders... Read More

STRENGTH: Today is Day 1, Week 1 of a new cycle of Wendler’s 5,3,1 Back Squat 65% x 5 75% x 5 85% x 5... Read More

Every 12min for 48min: 48cal Run 48/38cal Bike 12 Devil’s Press…50/35’s For Slowest Round

STRENGTH: Take 8min to work up to a heavy Shoulder Press METCON: 3 Rounds of: 40/32cal Bike 21 Shoulder Press…135/95 200m Farmers Carry…70/53’s For Time

STRENGTH: Take 8mins to work up to a clean complex of: 2 Power Cleans 2 Hang Squat Clean METCON: Every 3min for 24min: 8 Power... Read More

METCON: 5 Rounds of: 15 Bench Press…155/95 800m Run For Time (24min Time Cap) AUXILIARY: 50…40…30…20…10 of: Sit Ups Grasshoppers Knees to chest (12min Cap)... Read More

STRENGTH: Take 10mins to work up to a heavy Snatch Complex: 2 High Hang Squat 1 Power METCON: 3 Rounds of: 33/27cal Row 23 Snatch…115/75... Read More

STRENGTH: Work up to a heavy 2 rep Shoulder Press METCON: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled Push…225/180 15 HSPU…45’s 15... Read More