WOD

14min EMOM of: 7/5cal Ski 2 Burpee onto plate 14min EMOM of: 7/5cal Bike 3 Chin Ups 14min EMOM of: 20 Double Unders 5 DB... Read More

STRENGTH: Work up to a heavy 2 rep Bench Press and 2rep Power Clean METCON: Every 4min for 20min: 12 Power Cleans…185/125 12 Bench Press…185/125... Read More

METCON: 15 Rounds of: 10/8cal Seatless Bike 40′ Rope Sled Drag…315/225 1min Rest For Time (22min Time Cap) AUXILIARY: 21…15…9 of: Straight Arm Barbell Sit... Read More

STRENGTH: Every 2min for 8min: 5 Strict Pull Ups 7 KB Upright Rows 9 Deadlifts METCON: Every 5min for 25min: 3 Rounds of “Cindy” 6... Read More

STRENGTH: 10mins to work up to a heavy complex of: 3 Snatch Deadlifts 2 Hang Squat Snatch METCON: 15/27…10/21…5/15 of: Snatch…165/115 S Arm DB Hang... Read More

STRENGTH: 5min EMOM of: 3 Negative Toes to Bar 3 DB Bench Press METCON: 6 Rounds of: 11 Toes to Bar 11 HR Push Ups... Read More

STRENGTH: 5min EMOM of: 2 Thrusters METCON: 120 Wall Balls…20/14…10/9 120cal Row For Time (15min Time Cap)

3 Rounds of: 42/34cal Bike Rest 1min 42/34cal Row Rest 1min 42/34cal Ski Rest 1min 42cal Run Rest 1min For Time

METCON: 12…9…6…3 of: DB S Arm Snatch…100/70 High Burpee Box Jump…30/24″ Rest the remainder of 12min then: 400m Reverse Zercher Carry Sled Drag: (Axle Bar…... Read More

STRENGTH: 10mins to establish 4 heavy front squats METCON: 16min AMRAP of: 25/20cal Bike 16 DB Deadlifts…50/35’s 16 DB Hang Cleans…50/35’s 16 DB Front Squats…50/35’s... Read More