WOD

3 Rounds of: 6min AMRAP of: 30/24cal Row 30/24cal Bike 2min Rest 6min AMRAP of: 30/24cal Treadmill 30/24cal Ski 2min Rest For Total Reps

STRENGTH: Take 10mins to work up to a heavy 2 rep Back Squat METCON: Every 5min for 25min: 8 Back Squat…225/155 (can be from rack)... Read More

STRENGTH: Take 10min to work up to 8 heavy TnG Snatches METCON: 65/52cal Ski 55/44cal Bike 45 Snatch…135/95 For Time (16min Time Cap)

STRENGTH: Every 4min for 12min: 12 Bent Over Rows 12 Chin Ups (use a band) 12 Barbell Curls METCON: 27…21…15…9 of: Calorie Row (21…15…9…6 women)... Read More

STRENGTH: Warm up and work up to 8 TnG Clean n Jerks. METCON: Every 4min for 20min: 10 Clean n Jerks…135/95 15cal Bike For Slowest... Read More

STRENGTH: Warm up and work up to find an 8rm Front Squat METCON: 34…21…13 of: Front Squats…135/95 KB Swings…70/53 HSPU…floor Chest to Bar Pull Ups... Read More

STRENGTH: Every 4min for 12min: 12 Bench Press 12 Dips 12 Skull Crushers *For the next two weeks the strength will be preparing us for... Read More

Every 4min for 44min: 8cal Treadmill 8/6cal Ski 8/6cal Bike For Slowest Time

STRENGTH: Take 10mins to work up to a heavy DB Snatch on each arm. METCON: 12 Rounds of: 3 Ring Muscle Ups (sub- 6 Chin... Read More

STRENGTH: Take 10min to work up to a 1RM Shoulder Press METCON: 7 Rounds of: 7 Hang Clean n Jerk…135/95 7 Burpee Bar Touch 7... Read More