WOD

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

STRENGTH: 6min EMOM of: 2 Hang Squat Cleans 2 Strict Chest to Bar METCON: 2 Rounds of: 28 Chest to Bar Pull Ups 28 Bar... Read More

STRENGTH: Every 30sec for 5min: 2 Deadlifts 1min Rest Every 30sec for 5min: 2 Shoulder Press METCON: 27…21…15…9 of: Bike Cals (21…15…9…6 women) Deadlift…185/125 3min... Read More

5 Rounds of: 15 Wall Balls…20/14…10/9 18 HSPU…floor 18/13cal Row 15 Wall Balls…20/15…10/9 18 Med Ball Knees to Chest 18 KB Swings…70/53 For Time

Every 3min for 21min: 6 Snatch…165/115 15/11cal Bike For Slowest Round

STRENGTH: Every 2min for 6min: 11 Bench Press 9 Shoulder Press 7 Dips METCON: 7 Rounds of: 20/15cal Ski 30 Air Squats 40 Double Unders... Read More

STRENGTH: Every 2min for 6min: 7 Deadlifts 9 Chin Ups 11 DB Curls METCON: Every 4min for 24min: 15/12cal Row 10 Deadlifts…225/155 5 Ring Muscle... Read More

STRENGTH: Every 2min for 8min: Clean n Jerk Complex (Complex= 2 Power Cleans, 2 Squat Cleans, 1 Jerk) METCON: 5 Rounds of: 9 Clean n... Read More