WOD

STRENGTH: Take 10mins to work up to a 1RM Deadlift METCON: Every 4min for 20min: 27/21cal Bike 12 Deadlifts…225/155 For Slowest Round November 6 we... Read More

STRENGTH: Take 10mins to work up to 2 heavy Power Snatches METCON: 10 Rounds of: 30 Double Unders 6 Snatches…135/95 For Time (15min Time Cap)

STRENGTH: Find a 1RM Back Squat METCON: 60/48cal Ski 60 Back Squat…135/95 60 Pull Ups 20/16cal Ski 20 Back Squat…135/95 20 Pull Ups For Time... Read More

STRENGTH: This is the final week of the second cycle of Wendler’s 5,3,1 so we are establishing a new 1RM Max. Bench Press METCON: 5... Read More

Every 8min for 40min: 35/28cal Ski 30/24cal Row 25/20cal Bike For Slowest Round

STRENGTH: Work up to a heavy Clean n Jerk METCON: 10-1 of: Clean n Jerk…165/115 (1 “CINDY” round before each set) For Time

STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 18 DB Thrusters…50/35’s 12 Burpee Box Jump Over…24/20″ For Time... Read More

STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 8 Rounds of: (2) 40ft Rope Sled Drag…135/90 12/8cal Bike 8 KB... Read More

STRENGTH: Work up to a heavy Snatch complex of: 3 Snatch Deadlifts 1 Power Snatch 1 Hang Squat Snatch METCON: 3 Rounds of: 5min AMRAP... Read More

STRENGTH: Bench Press (deload week) 40% x 5 50% x 5 60% x 5 METCON: Every 4min for 20min: 34/27cal Row 17 Dips For Slowest... Read More