WOD

STRENGTH: 8min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 27…21…15…9 of: Ski Cals (21…15…9…6) Snatch…115/75 (1min Rest after each set) (15min Time Cap)

STRENGTH: Take 6mins to work up to a heavy Deadlift and a heavy Shoulder Press. Then: 6min EMOM of: Min1- 21 Deadlifts Min2- 21 Shoulder... Read More

STRENGTH: Every 2min for 8min: 2 Weighted Pull Up 2 Bench Press 2 Hang Squat Cleans METCON: 8 Rounds of: 8 Chest to Bar Pull... Read More

200/170cal Bike (EMOM 3 Chin Ups 200cal Run (EMOM 3 Burpees) 200/170cal Ski (EMOM 6 KB Swings…70/54) For Time

27…21…15…9 of: Shoulder Press…115/75 Deadlift…225/155 Back Squat…155/105 For Time

STRENGTH: Every 2min for 6min: 8 Heavy Thrusters METCON: 3 Rounds of: 20 DB Cleans…50/35’s 12 Burpees 10 DB Squats…50/35’s 3min Rest then: 60 S.... Read More

STRENGTH: Every 2min for 10min: 4 Deadlifts 6 Chin Ups 8 S Arm DB Rows (8 each arm) METCON: Every 4min for 20min: 21/15cal Bike... Read More

METCON: 3 Rounds of: 6min AMRAP of: 30/25cal Row 90m Sled Push…90/45 6min Rest For Total Reps *Rowers will be under the pull up rig... Read More

STRENGTH: Every 2min for 10min: 2 Thrusters 4 DB Shoulder Press 8 Weighted Dips METCON: 3 Rounds of: 27 HDDWB’s…20/14…12/11 100 Double Unders 27/19cal Ski... Read More

STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 5 Rounds of: 3min AMRAP of: 10 Power Cleans…185/125 15cal Bike 20 Pull Ups (10 Ring Muscle... Read More