WOD

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

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