WOD

75 Clean n Jerks…75/55 75/60cal Bike 75 Sit Ups 75/60cal Row 75 KB Swings…70/53 75cal Run 35 Burpee Bar Touch 75/60cal Ski For Time

STRENGTH: 2x30m Reverse Sled Drag Zercher Carry METCON: 200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar) 100 KB Step Ups…70/53 (holding KB anyway)... Read More

METCON: 13 Rounds of: 7 KB Swings…70/53 6 HSPU 5 Toes to Bar 200m Run For Time (28min Time Cap) AUXILIARY: 8min AMRAP of: 12... Read More

STRENGTH: Take 10min to work up to a heavy 2rep Snatch METCON: 5 Rounds of: 3min AMRAP of: 24/19cal Ski 12 Snatches…135/95 6 Burpee Over... Read More

STRENGTH: 9…6…3 of: Weighted Pull Up (or most difficult scale of pull up) Front Squat… (use 65% of Back Squat 1RM) METCON: 27…21…15…9 of: High... Read More

STRENGTH: 9…6…3 of: Bench Press…75% of Max Deadlift… 75% of Max For Slow Controlled (12min Cap) METCON: Every 6min for 18min 33/26cal Bike 22 Bench... Read More

**10:00am CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerk…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More

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)