WOD

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

METCON: Every 3min for 18min: 200m Run 5 G.I. Janes For Slowest Round AUXILIARY: 100 DB Sit Ups (Starting with and every 3min 1min Plank)

STRENGTH: Take 10min to work through the following percentages and associated Reps for Deadlift: 65% x 5 75% x 5 85% x 5 – Use... Read More

STRENGTH: Take 10mins to work through the following percentages and associated Reps of Back Squat: 65% x 5 75% x 5 85% x 5 –... Read More

20 Rounds of: 8cal Run 8/6cal Bike 8/6cal Row For Time

STRENGTH: Take 10mins to work up to a heavy single Snatch METCON: 20 Rounds of: 7 Box Jumps…24/20″ 5 Chin Ups (2 Ring Muscle Ups)... Read More

METCON: Every 3min for 21min: 11/8cal Bike 11 Goblet Squat…70/53 60m Sled Push…45/25 For Slowest Round AUXILIARY: 5 Rounds of: 18 DB Sit Ups 15... Read More

STRENGTH: Take 10mins to work up to a heavy Clean n Jerk METCON: 27…21…15…9 of: Deadlift…185/125 DB Shoulder to OH…50/35’s Toes to Bar For Time... Read More

STRENGTH: Every 2min for 8min: 4 Shoulder Press 6 Dips 8 DB Skull Crushers METCON: 50/40cal Ski 50 Bench Press…135/95 30 Hang Squat Cleans…115/75 50/40cal... Read More

STRENGTH: Every 2min for 8min: 4 Negative Toes to Bar 6 Bent Over Row 8 DB Hammer Curl METCON: Every 4min for 20min: 12 Burpee... Read More