WOD

STRENGTH: Take 12min to work up to a 1 rep max Snatch METCON: 4 Rounds of: 35/25cal Bike 21 Snatch…115/75 7 G.I. Janes For Time... Read More

STRENGTH: Take 8mins to establish a heavy 2rep Thruster METCON: 3 Rounds of: 24cal Run 12 Ring Muscle Ups (sub- 24 Chest to Bar) 24... Read More

Every 8min for 40min: 21cal Run 20/16cal Ski 19/15cal Bike 18/14cal Row 7 G.I. Janes For Slowest Round

STRENGTH: Take 8min to establish a heavy complex of: 2 Power Cleans + 1 Jerk METCON: 10 Rounds of: 3 Clean n Jerks…135/95 3 Burpee... Read More

AUXILIARY: 12min EMOM of: Min 1- Wall Sit Min 2- Deadlift Hold…225/185 Min 3- Plank Hold Min 4- Rest METCON: 20min EMOM of: Min 1-... Read More

METCON: 3 Rounds of: 30m Rope Sled Drag…270/225 30m Sled Push…270/225 60m Farmers Carry…97/70 30 Push Ups 30 Pull Ups 2min Rest For Time (22min... Read More

STRENGTH: Take 8min to find a heavy 2 rep OHS METCON: Every 5min for 20min: 15 OHS…135/95 12/9cal Bike 9 Burpee Onto Plate For Slowest... Read More

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