WOD

STRENGTH: Every 2min for 8min: 4 Sumo Deadlifts 6 Weighted Chin Ups 8 S Arm DB Row METCON: 6 Rounds of: 12 Chin Ups 9... Read More

20 Rounds of: 10cal Run 10/8cal Ski 12 Air Squats 9 Sit Ups 6 Hang Cleans…115/75 For Time (55min Time Cap)

Every 5min for 25min: 8 Weighted Pull Ups…25/15 9 Bench Press…225/135 10 DB Step Ups…50/35’s 11 DB Hang Snatch…50/35’s For Slowest Round

METCON: 6min AMRAP of: 6 Deadlifts…225/155 30 Double Unders 4min Rest 4min AMRAP of: 6 Deadlifts…225/155 30 Double Unders 2min Rest 2min AMRAP of: 6... Read More

METCON: 5 Rounds of: 12 Snatches…135/95 15/11cal Bike 18 KB Swings…70/53 1min Rest For Time (16min Time Cap) AUXILIARY: 4 Rounds of: 3min AMRAP of:... Read More

STRENGTH: 6min EMOM of: 3 Bench Press 3 Deadlift METCON: Every 3min for 18min: 18 HSPU…(2) 45’s 60m Sled Push…90/45 For Slowest Round

STRENGTH: 8min EMOM of: 1 Squat Clean n Split Jerk METCON: 35/27cal Ski 35 DB Hang Clean n Jerk…50/35’s 35 Clean n Jerk…155/105 35 Burpee... Read More

STRENGTH: 5min EMOM of: 2 Back Squat 2 Strict Chest to Bar METCON: 8 Rounds of: 8 Chest to Bar Pull Ups 8 Back Squats…135/95... Read More

2,000m Ski 2,000m Row 2,000m Bike For Time (Every 2min 6 Burpees)

METCON: 50/40cal Bike 30 Clean n Jerks…185/125 15 G.I. Janes For Time CORE: 3 Rounds 1min L-hold from pull up 1min Plank 20 Barbell Sit... Read More