WOD

STRENGTH: 10mins to work up to a heavy single Power Clean METCON: 21…15…9 of: Power Clean…165/115 HSPU…(2) 35’s Rest the remainder of 10min then: 75/60cal... Read More

STRENGTH: Every 2min for 10min: 5 Bench Press 7 DB Seated Shoulder Press 9 Dips METCON: 3 Rounds of: 30/24cal Ski 12 Ring Muscle Ups... Read More

STRENGTH: Take 10min to work up to a heavy complex of: 2 Hang Squat Snatch 1 Power Snatch METCON: Every 4min for 20min: 13 Snatches…135/95... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts 7 Chin Ups 9 Barbell Curls METCON: 27…21…15…9 of: Thruster…115/75 Pull Ups For Time (14min Time Cap)

5 Rounds of: 400m Run 30/21cal Ski 30/21cal Bike 3 Rounds of “Cindy” For Time (55min Time Cap)

STRENGTH: 10min to work up to a heavy single Back Squat METCON: 30 Back Squats…225/155 1mile Run 4min Rest 30 Ring Muscle Ups (50 Pull... Read More

METCON: 50/40cal Bike 30 G.I. Janes 80/60cal Row 400m Run (25cal runner) 40 DB Hang Clean n Jerk…50/35’s 50/40cal Bike For Time (18min Time Cap)... Read More

METCON: 2 Rounds of: 30 Hang Squat Cleans…95/65 5 Rope Climbs 3min Rest Then: 2 Rounds of: 30 Snatches…95/65 30/21cal Ski For Time (21min Time... Read More

STRENGTH: Every 2min for 8min: 5 Deadlifts 7 Strict Pull Ups 9 Barbell Curls METCON: 6 Rounds of: 40′ Rope Sled Drag…315/225 20 HSPU…floor 20... Read More

STRENGTH: Every 2min for 10min: 5 Bench Press 7 DB Shoulder Press 9 Dips METCON: Every 4min for 20min: 18 Wall Balls..20/14 16/12cal Bike 14... Read More