HERO WOD “Nutts” For Time 10 HSPU 15 DL (250/150) 25 box jumps (30/24) 50 pull ups 100 WB (24/20) 200 DU (500 SU) 400 m run with 45lb bumperRead more

MetCon: Partner WOD For time 400 m run 10-1 (10..9…8…7 etc.) Pull Ups Push Ups Front Rack Lunges (95/65) 400 m run 1-10 Pull Ups Push Ups Front Rack Lunges (95/65) 400 m run *runs to be completed by both partners (RX + sandbag run). Split reps for pull ups, push ups and lunges as needed. I go you go format 🙂Read more

MetCon 1: (25 minutes to complete all three in this order) 1 x 500 m row 1 x 250 m row 1 x 50 cal row Rest as needed between each set. Record all times. MetCon 2: 9 min AMRAP 35 WB (20/14) 35 DU (2:1)Read more

MetCon: (30 min cut off) 70 GTO (115/75) *every 10 repetitions complete 10 T2BRead more

STRENGTH: 8 min EMOM 8×1 Front Squat @ 90-95% MetCon: For Time 9-6-3-6-9 OHS (135/95) 400 m run between each roundRead more