WOD

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

**NO CLASSES- OPEN GYM ONLY** 5 Rounds of: 20 Burpee Bar Touch 20/15cal Bike 20/15cal Row 20/15cal Ski 20cal Run 20 S. Arm KB Hang... Read More

5 Rounds of: 7 Bench Press…225/135 21 Back Squats…115/75 For Time (15min Time Cap) AUXILIARY: 7 Rounds of: 15sec Rt side plank hold 15sec Lt... Read More

STRENGTH: 8min EMOM of: 2 Hang Power Snatc METCON: 40cal Run 40/30cal Ski 20 Snatch…135/95 40 Dips 40 Sit Ups 20 Clean n Jerk…135/95 40/30cal... Read More