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WOD

TUESDAY

Strength:Push Press 5-5-3-3-3-1-1-1-1 Every 2:00 for 18:00 Building to heavy, perfect single Strength Accessory:3-5 Rounds (move steadily through) 50’/50′ X-carry (as heavy as possible) :30...
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MONDAY

MetCon:Every 6:00 x 5-4:00 AMRAP-15/12 Calorie Assault Bike (:50 cut off)12 Chest to Bar Pull Ups9 Bar Facing BurpeesMax Effort Front Squats in time remaining...
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FRIDAY

MetCon:For Time800 Meter Run Buy in 5 Rounds: 3 Rope climbs 12 Dumbbell Snatch (50/35) 15 Wall Balls (20/14) 800 Meter run Cash Out Strength...
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TUESDAY

MetCon:Every 2:00 for 30:00 (5 Rounds) 1: 15/12 Calorie Bike + 15 Kettlebell Swings (53/35)2: 15/12 Calorie Row + 15 Box Jump Over (24/20) 3:...
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MONDAY

Strength:Push Press5 @ 70%3 @ 80%1 @ 90% MetCon:5:00 AMRAP 100 Double Unders, then,3,6,9… Pull ups Power Snatch (95/65) -REST 2:00- 5:00 AMRAP 100 Double...
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