WOD

**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

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