WOD

10 Rounds of: 1min AMRAP of Cal Row 1min AMRAP of Cal Bike 1min AMRAP of Cal Ski 1min Rest For total Cals

AUXILIARY: Take 3 attempts to establish a max Watt on the Echo Bike. Take approximately 2min between attempts. METCON: Every 3min for 15min: 21/17cal Bike... Read More

STRENGTH: Take 10mins to work up to a single heavy Squat Snatch METCON: 3 Rounds of: 48cal Run 36 Back Squats…135/95 2min Rest For Time... Read More

METCON: Every 3min for 21min: 11 Toes to Bar 11 KB Swings…70/53 7 Burpee Box Jumps…24/20″ For Slowest Round AUXILIARY: 3 Rounds of: 21 DB... Read More

STRENGTH: 6min EMOM of: 4 Deficit Deadlifts (standing on a 45lb plate) METCON: 18…15…12…9…6 of: SDLHP…135/95 Strict HSPU…floor Bike Cals (15…12…9…6…3 women) For Time (EMOM…3... Read More

STRENGTH: Take 10min to work up to a heavy 5rm Front Squat METCON: 10 Rounds of: 12 Heavy Wall Balls…30/20…10/9 2 Rope Climb For Time... Read More

STRENGTH: Take 10mins to work up to the heaviest version of a pull up and the heaviest Matador Dip. METCON: 34 Snatches…115/75 34 Dips 34... Read More

15 Rounds of: 12/8cal Ski 12/8cal Bike 1 Round of “CINDY” For Time

STRENGTH: Take 10min to work up to a heavy single Hang Squat Clean METCON: 3 Rounds of: 200m Farmers Carry…97/70’s 15 Hang Squat Cleans…185/125 400m... Read More

STRENGTH: Take 10min to establish a 1RM SHOULDER PRESS – This is the final week of this current Wendler cycle so we are maxing out... Read More