WOD

STRENGTH: Deadlift: 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 3min AMRAP of: 15cal Bike 15 Deadlifts…225/155 7 Burpee... Read More

STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 50/40cal Row 50 Double Unders 15 Toes to Bar 20 Shoulder... Read More

STRENGTH: 6min EMOM of: 2 Deadlifts 2 Hang Snatch 2 Power Snatch METCON: 75 Snatches…115/75 (Every time you drop the bar…200m Run) For Time (20min... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 24min: 18/15cal Bike 10 Back Squats…135/95 12 Chest... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 (AMRAP) METCON: 5 Rounds of: 18 Heavy Wall Balls…30/20…10/9 15 Bench Press…155/95 3min... Read More

Every 8min for 40min: 24/19cal Ski 24/19cal Bike 24/19cal Row 24 Goblet Squats…53/35 For Slowest Round

3 Rounds of: 200m Sled Drag…180/135 200m Farmers Carry…97/70 30/24cal Bike For Time

STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 10 Squat Clean Thruster…115/75 400m Run 1min Rest For... Read More

STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 METCON: 10 Rounds of: 7 Deadlifts…225/155 7 Strict HSPU 3min Rest then: 5 Rounds... Read More

METCON: Every 4min for 20min: 15/12cal Ski 8 Shoot Throughs 60m Sled Push…180/135 For Slowest Round AUXILIARY: 3 Rounds of: 30 Sit Ups 20 Med... Read More