WOD

200cal Run 3min Rest 200/160cal Bike (Every 3min 8 Snatch…95/65) For Time

15…10…5 of: Bench Press…185/115 DB Hang Squat Clean…80/55’s 120m Farmers Carry…97/70’s Then: 27…21…15 of: Bike Cals Bench Press…135/75 DB Hang Squat Cleans…50/35’s For Time

METCON: 21min AMRAP of: 21 Toes to bar 21 S. Arm Hang Clean n Jerk…50/35 21 Burpee Bar Touch 21cal Bike (3 Shuttle Touches every... Read More

STRENGTH: 10mins to work up to a heavy single snatch METCON: 3 Rounds of: 6min AMRAP of: 3 Snatches…155/105 5 Pull Ups 10 Push Ups... Read More

STRENGTH: 5×1 of Clean n Jerk Complex (Complex= 2 Hang Cleans, 1 Clean n Jerk) 2min Rest between sets METCON: 100/80cal Row 100/80cal Bike 30... Read More

STRENGTH: Every 2min for 8min: 3 Front Squat 6 DB Bench Press 9 Barbell Close Grip Skull Crushers METCON: Every 3min for 18min: 17 Heavy... Read More

STRENGTH: Every 2min for 8min: 3 Sumo Deadlifts 6 S Arm DB Row (each arm) 9 Barbell Curls METCON: 9 Rounds of: 18/15cal Ski 9... Read More

100cal Run 100/80cal Ski 100 Box Step Ups…24/20″ 100 S2OH…75/55 100/80cal Row 100/80cal Bike For Time

STRENGTH: With a partner, work up to a heavy single rep of Bench Press and Snatch METCON: 21…18…15…12 of: Snatch…135/95 Bench Press…155/95 For Time

**NEW FRIDAY SCHEDULE 4:30pm and 5:30pm instead of 4pm and 5pm*** STRENGTH: Every 2min for 8min: 3 DB Front Squat 3 Barbell Shoulder Press METCON:... Read More