Latest Wods

Strength
Bench Press (Heavy Single)
12 mins to establish a 1 rep max

Metcon 
For Time (with a Partner)
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike
100 T2B
100/80 Cal. Assault Bike

10 Rounds for time
Every 2 mins (10 rds)
35 Double Unders
9 Thrusters (95/65)

Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight

Metcon 
6 Rounds for Time
1000m Bike Erg
50 yard Sand Bag Carry (150/100)

Strength
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep.

Metcon 
15 min Amrap
15/12 Cal. Ski
15 Front Squats (95/65)
15 HSPU

2 Rounds for Time
3 Rounds of:
100 Double-Unders
10 Sand Bag Cleans (150/100)
- Rest 5 mins -

Strength
Bench Press (Heavy Double)
12 mins to establish a 2 rep max

Metcon 
For Time (with a Partner)
150 Wall Balls (20/14)
* Partner Holds Dumbbells (70s/50s)*
100 Box Jump Overs (24/20)
*Farmer carry hold on the dumbbells *

6 Rounds for time
Every 5 mins
21/18 Cal. Row
15 Burpee Over Rower
9 Power Snatch (135/95)

Strength
5x10 Back Rack Lunges
Every 2 mins at a moderate weight

Metcon
For Time:
50/40 Cal. Assault Bike
6 rds of "Cindy"
35/25 Cal. Assault Bike
5 rds of "Cindy"
20/15 Cal. Assault Bike
4 rds of "Cindy"

25 min Time Cap

"Cindy"
1rd
5 pull ups
10 Push Ups
15 Air Squats

Strength
Squat Clean and Jerk (Heavy Double)
12 mins to work up to a heavy 2 rep.

Metcon 
10 min Amrap
200m Run
10 Bar Facing Burpees

For Time:
45 Wall Balls(30/20)
15 Burpee Box Jump Overs (48/42)*
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 Wall Balls (30/20)
* Use your hands to climb over the Box *