WOD

Every 2min for 30min: Alternate between: First 2min- 20/15cal Bike Second 2min- 200m Run For Slowest Round

STRENGTH: Take 10min to work up to a heavy Clean n Jerk METCON: 13 Rounds of: 6 S. Arm DB Clean n Jerk…100/70 1 “CINDY”... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Shoulder Press: 70% x 3 80% x 3... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Bench Press: 70% x 3 80% x 3... Read More

METCON: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Toes to Bar For Time (15min Time Cap) AUXILIARY: 12min AMRAP of: 21 DB Sit Ups 21 DB Russian... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Dead Lift: 70% x 3 80% x 3... Read More

STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat: 70% x 3 80% x 3... Read More

12min AMRAP of: 50cal Run 40 DB Hang Cleans…50/35’s 2min Rest 12min AMRAP of: 50/40cal Ski 40 Burpee onto plate 2min Rest 12min AMRAP of:... Read More

METCON: Every 3min for 33min: 60m Sled Push…90/45 4 Ring Muscle Ups (sub- 7 Chin Ups) For Slowest Round

STRENGTH: Take 10mins to work up to and through the following for Shoulder Press: 65% x 5 75% x 5 85% x 5 – Use... Read More