WOD

STRENGTH: 10min to establish a 2rep “touch and go” clean. METCON: 5 Rounds of: 20 Wall Balls…20/14…10/9 15 Power Cleans…135/95 For Time (15min Time Cap)

STRENGTH: Every 30sec for 5min: 3 Deadlift 3 Chin Ups METCON: 24min EMOM of: Min1- 10/7cal Bike Sprint Min2- 12 Heavy KB Swings…97/70 Min3- 6... Read More

STRENGTH: 6min EMOM of: 3 Back Squats 3 DB Bench Press METCON: 4 Rounds of: 21 Bench Press…135/95 21 Back Squat…135/95 2min Rest For Time... Read More

3 Rounds of: 15min AMRAP of: 50cal Run 50/40cal Ski 50/40cal Row 2min Rest For Total Reps

STRENGTH: 8mins to work up to a heavy deadlift and the most difficult scale of HSPU METCON: 3 Rounds of: 15 Deadlifts…315/225 15 Strict HSPU…(2)... Read More

STRENGTH: Every 2min for 8min: 3 Strict C2B Pull Ups 5 Barbell Locked Arm Sit Ups 7 Weighted Knee to Chest METCON: Every 4min for... Read More

STRENGTH: Take 10min to work up to a complex of: 1 Power Snatch 1 Hang Squat Snatch 1 OHS METCON: 8 Rounds of: 15 Wall... Read More

AUXILIARY: 3x200m Run 2min rest between each run METCON: 4 Rounds of: 5min AMRAP of: Cash in- 400m Run 21 KB Swings…70/53 21 Burpee Bar... Read More

STRENGTH: Every 2min for 8min: 6 Back Squats 9 Chin Ups 12 DB Curls METCON: 8 Rounds of: 12/9cal Seatless Bike 5 Pull Ups 10... Read More

STRENGTH: Every 2min for 8min: 6 Bench Press 9 Dips 12 DB Shoulder Press METCON: 5 Rounds of; 30/25cal Row 12 Clean n Jerks…135/95 1min... Read More