WOD

STRENGTH: Take 8mins to work up to a heavy 2rep Back Squat METCON: Every 4min for 20min: 21/17cal Ski Erg 15 Back Squat…155/105 9 Toes... Read More

8 Rounds of: 20cal Run 20/16cal Ski 20/16cal Row For Time

STRENGTH: Work up to a heavy Squat Clean METCON: 30/24cal Ski 18 Squat Cleans…135/95 2min Rest 30/24cal Ski 15 Squat Cleans…155/105 2min Rest 30/24cal Ski... Read More

STRENGTH: 15…12…9 of: Bench Press Dips DB Shoulder Press METCON: 15 Rounds of: 6 G.I. Janes (sub- 3 Burpee Ring Muscle Up) 200m Run For... Read More

STRENGTH: Take 10mins to work up to a heavy 2 rep Clean n Jerk METCON: 75 Wall Balls…20/14…10/9 30 Clean n Jerks…135/95 50 Back Squats…135/95... Read More

METCON: 2 Rounds of: 40/32cal Ski 30/24cal Row 20/16cal Bike 10 Burpee Bar Touch 5min Rest For Time (17min Time Cap) AUXILIARY: 40…30…20…10 of: Sit... Read More

STRENGTH: Take 15min to work through the following. Reps should be slow and controlled. Full ROM with about 1:30min rest between sets. 15…12…9 of: Bent... Read More

STRENGTH: Work up to in sets of 2 an 8RM Thruster METCON: Every 4min for 20min: 15/12cal Row 21 Thrusters…95/65 15 Pull Ups For Slowest... Read More

1mile Run 100/80cal Bike 100/80cal Row 800m Run 50/40cal Bike 50/40cal Row 400m Run For Time

METCON: 6 Rounds of: 12 DB Hang Cleans…70/50’s 12 Shoulder Press…135/95 12 Toes to Bar 30m Sled Push…315/225 For Time