WOD

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

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