WOD

STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 8 Rounds of: (2) 40ft Rope Sled Drag…135/90 12/8cal Bike 8 KB... Read More

STRENGTH: Work up to a heavy Snatch complex of: 3 Snatch Deadlifts 1 Power Snatch 1 Hang Squat Snatch METCON: 3 Rounds of: 5min AMRAP... Read More

STRENGTH: Bench Press (deload week) 40% x 5 50% x 5 60% x 5 METCON: Every 4min for 20min: 34/27cal Row 17 Dips For Slowest... Read More

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