WOD

STRENGTH: Front Squat 75% x 5 85% x 3 95% x 1 plus METCON: 40 Wall Balls…20/14…10/9 30 Clean n Jerks…155/105 40 Wall Balls…20/14…10/9 3min... Read More

25 Rounds of: 5/4cal Bike 8 Air Squats 2 Chin Ups 200m Run For Time

STRENGTH: Work up to a heavy Bench and a heavy Power Clean METCON: 27…21…15…9 of: Power Clean…165/115 Bench Press…165/115 For Time Congrats Ty and Paigét... Read More

STRENGTH: Pull Ups 70% x 3 80% x 3 90% x 3 plus METCON: 55 Back Squats…95/65 55 Pull Ups 2min Rest 21 Back Squats…155/105... Read More

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