WOD

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

STRENGTH: Every 2min for 10min: 3 Thruster 6 DB Bench Press 9 Dips METCON: Every 3min for 21min: 14/11cal Bike 14 Heavy Wall Balls…30/20…10/9 For... Read More

Every 4min for 16min: 30cal Run 20 KB Swings…70/53 Then: Every 4min for 16min: 30cal Bike 20 Shoulder to OH…95/65 For Total Reps

Every 5min for 25min: 12 Shoulder Press…135/95 9 Back Squats…265/185 3 Rope Climbs For Slowest Round

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