WOD

METCON: 60 Clean n Jerks…135/95 (3 Burpee EMOM) For Time (12min Time Cap) AUXILIARY: 27…21…15…9 of: Med Ball Knees to Chest DB Locked arm Sit... Read More

STRENGTH: Every 2min for 8min: 4 Bench Press 6 DB Seated Shoulder Press 8 Dips METCON: Every 4min for 28min: 14 Pull Ups (sub- 6... Read More

STRENGTH: Take 6mins to work up to a heavy 2rep Thruster. After 6mins take 2 attempts to establish a 7 rep max Thruster. METCON: 2... Read More

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