WOD

STRENGTH: 15…12…9…6 of: Bench Press Dip Skull Crushers – 1min Rest between sets – move through reps slow and deliberate with full range of motion... Read More

STRENGTH: 15…12…9…6 of: Sumo Deadlift Chin Ups – Move through Reps slow and deliberate – 1min Rest between sets METCON: 150 S. Arm DB Hang... Read More

40min EMOM of: Min 1- 200m Run Min 2- (rest the remainder of 2min) Min 3- 15/12cal Bike Min 4- 15/12cal Row Min 5- REST... Read More

STRENGTH: Work up to a heavy Bench Press and heavy Squat Clean. METCON: 10-1 of: Deadlift…295/220 Bench Press…195/135 Squat Clean…145/105 For Time (21min Time Cap)

AUXILIARY: 500m Row For Time METCON: 30min EMOM of: Min1- 15/12cal Row Min2- 5 G.I. Janes Min3- 4 Ring Muscle (sub- 12 Pull Ups) For... Read More

METCON: 5 Rounds of: 12 Devils Press…50/35’s 24 Wall Balls…20/14…10/9 (Every 3min, 4 30m Shuttle Touches) For Time (16min Time Cap) AUXILIARY: 5 Rounds of:... Read More

STRENGTH: Take 10mins to work up to a heavy complex of: 2 Hang Cleans 1 Power Clean METCON: Every 4min for 20min: 13 Power Cleans…165/115... Read More

STRENGTH: Every 2min for 6min: 7 Strict Chest to Bar Pull Ups 9 Sumo Deadlifts 11 S. Arm DB Row (11 each arm) METCON: 8... Read More

STRENGTH: 5min to establish a single heavy Snatch 5min to establish a single heavy Back Squat METCON: 21/16cal Ski 21 Snatches…155/105 21 Back Squats…155/105 21/16cal... Read More

Every 10mins for 50mins: 42/34cal Ski 42/34cal Bike 42/34cal Row For Slowest Round