WOD

Metcon (AMRAP – Rounds) AMRAP 12 mins Tire Pulls

60 Seconds of Jump Rope 50-40-30-20-10 Reps of: Lunges Push-Ups Sit-Ups (every time you start a new round you do 60 seconds of jump roping,... Read More

Front Squat to 85% Front Squats 7 reps@ 65% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85% x2 Metcon (Time) 4... Read More

Metcon (Time) 21-15-9 Reps for Time Kettlebell Swings (70/53 lb) Burpees Power Clean (65-80%) Power cleans 3 @ 65% 3@ 75% 3@ 80% (2@85%)2

Metcon (No Measure) 5×10 Pull ups 5×10 Push ups WITCH   (Time) 31 DU’s 31 HSPUS 400 31 DU’s 31 DB LUNGES  (45/25) (60/35) 400 31... Read More

Metcon (Weight) 8 mins to find one heavy rep. Clean N Jerk Metcon (Time)  4 rounds 4 front squats (95/135) (65/95) 8 Push Press (95/135)... Read More

Metcon (Time) 800m run (start) 2 rounds 20 toe 2 bars 100 crunches 1 min plank 800m run (END)

deadlift 3×5 @70% ACROSS Metcon (No Measure) Ring dips 3×10 Metcon (Time) 15-9-7-3 HSPUS DUMPSTER FARMERS CARRY (50/35) (60/45) 200m BEAR RUN (100/60) (60/45)