WOD

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

STRENGTH: Take 10min to work up to a heavy 6 rep Front Squat METCON: 50…40…30 of: Calorie Row (40…32…24 women) Wall Balls…20/14…10/9 S Arm Hang... Read More

3 Rounds of: 12min AMRAP of: 50cal Ski 50cal Bike 50cal Row 2min Rest (Starting with and every 4min 200m Run) For Total Reps

STRENGTH: Take 10min to work up to a heavy single Power Clean and a heavy single Bench Press METCON: 5 Rounds of: 25 DB Bench... Read More

METCON: 2 Rounds of: 10min AMRAP of: 15 Wall Balls…20/14…10/9 (4) 30m Shuttle Touch 10 HSPU…floor 10/8cal Ski (4min Reat) For Total Reps (24min Time... Read More

STRENGTH: Take 10mins to work up to a heavy 2rep Snatch METCON: Every 3min for 18min: 6 G.I. Janes 9 Snatches…135/95 12/9cal Bike For Slowest... Read More

AUXILIARY: 200m Torque Tank Push For Time METCON: 7 Rounds of: 3min AMRAP of: 21/17cal Row 21 KB Swings…70/53 21 DB Hang Clean n Jerk…50/35’s... Read More

METCON: 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time (40min Time Cap) *Scale as needed. Please see a... Read More