WOD

METCON: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches... Read More

METCON: 22min AMRAP of: 21 KB Swings…70/53 15cal Ski 9cal Bike 6 Devils Press…50/35’s 3 Bar Muscle Ups For Total Reps (Every 2min (2) 30m... Read More

STRENGTH: Every 2min for 8min: 3 Bench Press 5 Weighted Dip 7 DB Skull Crushers METCON: Every 4min for 24min: 8 Bench Press…185/115 24/17cal Row... Read More

STRENGTH: 5min EMOM of: 2 Snatches METCON: 6 Rounds of: 24 S. Arm DB Snatch…50/35 8 Burpee Over Bar For Time (15min Time Cap)

STRENGTH: Every 30sec for 8min: 1st 30sec- 2 Thrusters 2nd 30sec- 2 Strict Chin Ups METCON: Every 3min for 21min: 3 Burpee Box Jump Over…30/24″... Read More

16 Rounds of: 200m Run 8 KB Swings…70/53 8/6cal Bike 16/12cal Row 16/12cal Ski For Time

Every 4min for 20min: 40′ Rope Sled Drag…315/270 40′ Sled Push…315/270 15 Back Squats…135/95 For Slowest Round

METCON: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150... Read More

STRENGTH: 6min EMOM of: 3 Bench Press 5 DB Sit Up METCON: 7 Rounds of: 200m Run 7 Shoot Throughs 11/7cal Bike For Time (16min... Read More

STRENGTH: 6min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 30 Snatches…95/55 30 Heavy Wall Balls…20/14…10/9 30 Snatches…135/95 30 Heavy Wall Balls…30/20…10/9 30 Snatches…165/115... Read More