WOD

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

STRENGTH: Back Squat 65 x 5 75 x 5 85 x 5 METCON: 27…21…15…9 of: HDDWB’s…20/14…12/11 Power Clean…115/75 For Time (15min Time Cap)

STRENGTH: This week begins the next 5,3,1 Wendler cycle for strength. We will be using the same lifts as last cycle. Take your max from... Read More

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