WOD

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 21…15…9 of: HSPU…45’s Bike Cals (18…12…6) 3min Rest then: 21…15…9 of:... Read More

METCON: 6 Rounds of: 8 Clean n Jerks…135/95 12 Toes to Bar 400m Run (22cal Treadmill) 1min Rest For Time (30min Time Cap) AUXILIARY: 10min... Read More

STRENGTH: Sumo Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: Every 6min for 18mins: 44/35cal Row 120m KB Farmers Carry…70/53’s 60m... Read More

STRENGTH: Front Squat 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 27 Wall Balls…20/14…10/9 15 Pull Ups (7 Ring... Read More

11 Rounds of: 11cal Run 11/9cal Row 11/9cal Bike 9 Burpee Bar Touch For Time

STRENGTH: Work up to a heavy TnG Snatch METCON: 7 Rounds of: 3 Bar Muscle Ups 7 Strict HSPU 28 Air Squats 7 Strict HSPU... Read More

STRENGTH: Weighted Pull Up 65% x 5 75% x 5 85% x 5 plus METCON: 3 Rounds of: 34cal Run 34/26cal Bike 21 DB Hang... Read More

STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: Every 7min for 21min: 27/22cal Ski 22 DB Squats…50/35’s 22 Bench... Read More

METCON: 4 Rounds of: 12 Devils Press…50/35’s 12 Toes to Bar 400m Run For Time (17min Time Cap) AUXILIARY: 3 Rounds of: 24 Barbell Locked... Read More

STRENGTH: Sumo Deadlift 65% x 5 75% x 5 85% x 5 plus METCON: 8 Rounds of: 24/19cal Row 6 Burpee Box Jumps…24/20″ 1min Rest... Read More