WOD

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

STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 2 Rounds of: 200 Double Unders 50 Thrusters…95/65 12 Ring Muscle... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 27…21…15…9 of: Bench Press…135/85 Calorie Row 2min Rest 21…15…9 of: Toes... Read More

STRENGTH: Take 8mins to work up to a heavy Snatch Complex of: 2 Power 2 Hang Squat METCON: Every 2min for 20min: 3 Snatches…165/115 4... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 50/40cal Bike 2min Rest then: 34…21 of: Power Cleans…135/95 Bike Cals (27…17... Read More

STRENGTH: Wendler week 2 Progression Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 2 Rounds of: 21…15…9 of: Back Squat…135/95... Read More