WOD

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

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