WOD

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

STRENGTH: Take 10mins to work up to a 1RM Bench Press METCON: Every 8min for 24min: 45 Wall Balls…20/14…10/9 21 Deadlifts…225/155 21 Bench Press…165/105 For... Read More

STRENGTH: Take 10mins to find a max strict pull up METCON: 3 Rounds of: 200m Sled Push…45/25 200m Farmers Carry…70/53’s 40/32cal Row 2min Rest For... Read More

STRENGTH: Take 10min to work up to a heavy Complex of: 3 Snatch Deadlifts 2 Hang Squat Snatch 1 Power Snatch METCON: 30/24cal Bike 30... Read More

STRENGTH: Take 10mins to establish a 1RM Sumo Deadlift METCON: Every 7min for 21mins: 11 Ring Muscle Ups (sub- 27 pull ups) 22 HSPU…(2) 35’s... Read More

STRENGTH: Establish a 1RM Front Squat METCON: 6min AMRAP of: 50/40cal Ski 50 Back Squats…135/95 2min Rest 5min AMRAP of: 50 Power Cleans…135/95 50 S2OH…135/95... Read More

4 Rounds of: 4min AMRAP of: 15/12cal Ski 15/12cal Bike 2min Rest 4min AMRAP of: 15/12cal Row 8 Burpee Bar Touch 2min Rest For Total... Read More

2 Rounds of: 5min AMRAP of: 40′ Rope Sled Pull…315/225 15 Heavy Wall Balls…30/20…10/9 2min Rest 5min AMRAP of: 15 Toes to Bar 20/16cal Bike... Read More