WOD

Metcon (AMRAP – Rounds and Reps) AMRAP 15:25 Double Unders5 Power Snatches (135/95)25 Double Unders5 Bar Muscle-ups MRx: (115/80)Fx:  (95/65)

Front Squat (1 x 1) Build to a heavy single Metcon (Time) 21-15-9Kettlebell Swings (70/53)Box Jump Overs (24/20)Front Squats (135/95) MRx:(53/35) | (115/80)Fx: (44/25) |... Read More

Metcon (Time) 3 Rounds:200′ Dumbbell Farmers Carry20 Dumbbell Bench Press200′ Dumbbell Front Rack Carry20 Dumbbell Deadlifts Dumbbells: (50’s/35’s) Fx: 35/25

Metcon (Time) For Time: 600 Meter Run Directly Into… 3 Rounds:21 Chest to Bar Pull-ups15 Overhead Squats (115/80)9 Power Clean and Jerks (115/80) Fx: (75/55) Pull-ups

Metcon (AMRAP – Rounds and Reps) In Teams of 2AMRAP 20:75 Wallballs (20/14)60 AbMat Sit-ups45/30 Calorie Row30 Burpee Box Jumps (24/20) Fx: (14/10)

Snatch Complex (Build to a heavy complex) EMOM 101 Power Snatch + 1 Hang Power SnatchNote all weights in the 10 sets Randy (Time) For... Read More

Tempo Back Squat (5 x 2) 5 Seconds Down, 3 Seconds Pause Metcon (Time) 1-2-3-4-5-6-7-8-9-10:Dumbbell Front Squats (50’s/35’s) After Each Round: 30 Double Unders MRx:... Read More

AMRAP 16:15 (R) Single Arm Dumbbell Hang Clean and Jerks (50/35)15 (L) Single Arm Dumbbell Hang Clean and Jerks (50/35)25 Alt Lunges (R+L=2)20 Lateral Barbell... Read More