WOD

METCON: 3 Rounds of: 12 Barbell Thrusters…155/105 15 DB Thrusters…50/35’s 21Chest to Bar Pull Ups Bike Cals Ski Cals 1min Rest For Time

STRENGTH: 5min EMOM of: 2 Clean n Jerks METCON: 3 Rounds of: 15 DB Hang Clean n Jerks…50/35’s (don’t drop em) 15 G.I. Janes 15/12cal... Read More

STRENGTH: Every 2min for 10min: 8 Deadlifts 10 S Arm DB Row METCON: 27…21…15…9 of: Burpee Box Jumps…24/20″ Deadlift…185/125 For Time (13min Time Cap)

**NO 9am CLASS TODAY** STRENGTH: Every 2min for 8min: 5 Weighted Pull Ups 5 Bench Press METCON: 3 Rounds of: 4 Rounds of “Cindy” 27/19cal... Read More

**NO 12pm CLASS TODAY** **NO 9am CLASS WEDNESDAY** STRENGTH: 5min EMOM of: 2 TnG Snatches METCON: Every 3min for 21min: 15/12cal Bike 7 Snatches…135/95 5... Read More

STRENGTH: 5min EMOM of: 2 Squat Clean Thrusters METCON: Every 5min for 20min: 30/25cal Row 18 Thrusters…115/75 For Slowest Round

8 Rounds of: 8 Toes to Bar 8 Burpees onto plate 16/13cal Bike 16/13cal Row 16cal Run For Time

5 Rounds of: 22 Heavy Wall Balls…30/20…10/9 16 S. Arm DB Cleans…80/55 (don’t drop the DB) 60m Farmers Carry…320/220 1min Rest For Time

STRENGTH: 7min EMOM of: 1 Clean n Jerk METCON: 90m Sled Push…90/45 15 Clean n Jerks…135/95 1min Rest 90m Sled Push…90/45 12 Clean n Jerks…155/105... Read More

STRENGTH: 6min EMOM of: Min1- 15 Jumping Back Squats…45/35 Min2- 15 Really fast banded strict pull ups Min3- 12 Jumping Back Squats…45/35 Min4- 12 Really... Read More