WOD

STRENGTH: Bench Press (deload week) 40% x 5 50% x 5 60% x 5 METCON: 27…21…15…9 of: SDLHP’s…115/75 Shoulder to OH…115/75 Back Squat…115/75 (EMOM…2 Burpee... Read More

5 Rounds of: 50/40cal Ski 800m Run For Time

STRENGTH: Work up to a heavy Bench Press and Deadlift. METCON: 8 Rounds of: 8 Bench Press…225/155 8 Deadlift…275/185 12 Heavy Wall Balls…30/20…10/9 For Time

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: Every 3min for 24min: First 3min- 30/24cal Row Second 3min- 30/24cal Bike... Read More

STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 12 Rounds of: 200m Run 1 Rope Climb 12 HSPU…floor For... Read More

METCON: 4 Rounds of: 21cal Row 15 DB Shoulder to OH…50/35’s 9 Burpee onto Plate 1min Rest For Time (16min Time Cap) AUXILIARY: 4 Rounds... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: Every 4min for 20min: 21/17cal Ski 12 Power Cleans…135/95 12 Back... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: 40 Wall Balls…20/14…10/9 40 Pull Ups 30 Heavy Wall Balls…30/20…10/9 30... Read More

20 Rounds of: 200m Run 15/12cal Bike, Row or Ski For Time

STRENGTH: Work up to a heavy 2rep Front Squat METCON: 13 Rounds of: 3 Front Squats…205/145 3 Muscle Ups (sub- 7 Chin Ups) For Time