WOD

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

STRENGTH: 5min EMOM of: Snatch Complex: 1 Power Snatch 1 Hang Squat Snatch METCON: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled Push…90/45... Read More

13min EMOM of: 8/6cal Bike 1min Rest 13min EMOM of: 2 Burpees 8/6cal Row 13min EMOM of: 2 Burpees 8/6cal Ski For Slowest Round

STRENGTH: Work up to a heavy 1rep of: Shoulder Press Sumo Deadlift METCON: 27…21…15…9 of: Shoulder Press…135/95 SDLHP…135/95 Bike Cals (21…15…9…6 women) For Time

STRENGTH: 10min to work up to a complex of: 1 Deadlift 1 Power Clean 1 Hang Clean 1 Jerk *hang onto the barbell for all... Read More

METCON: 2 Rounds of: 27cal Run 32/23cal Row 20/15cal Bike 6min Rest For Time (15min Time Cap) AB-SESSED: 21…15…9 of: Locked Arm Barbell Sit Up... Read More

STRENGTH: 5min EMOM of: 1 Snatch 5min EMOM of: 1 Clean n Jerk METCON: 3 Rounds of: 10 Clean n Jerk…135/95 10 Snatch…135/95 For Time... Read More

STRENGTH: Every 2min for 10min: 3 Deadlift 6 Chin Ups 9 Barbell Upright Row METCON: 3 Rounds of: 27cal Run 21 HSPU…45’s 15 Pull Ups... Read More