WOD

Metcon (6 Rounds for time) On the 4:00 x 6 Rounds:12 Alt Dumbbell Snatches (50/35)12 Burpees Over Dumbbell12 x 10 Meter Shuttles MRx: (45/30)Fx: (40/25)... Read More

Metcon (AMRAP – Rounds and Reps) AMRAP 20:30 Overhead Squats (95/65)30 Box Jumps (24/20)30 Toes to Bar30/21 Calorie Row MRx: RxFx: (75/55)

Metcon (Time) 5 Rounds:21 Wallballs (20/14)100′ Single KB Farmers Carry (R)(53/35)100′ Single KB Farmers Carry (L) (53/35)9 Strict Handstand Push-ups MRx: RxFx: KB (44/26) Db... Read More

Metcon (3 Rounds for reps) AMRAP 5:15 Barbell Facing Burpees21 Power Cleans (155/105)27 Mountain Climbers (R+L=1) Rest 5 Minutes AMRAP 5:15 Barbell Facing Burpees21 Power... Read More

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