A.  6:00 TGU (technique, not speed, 3:00 per side) B.  5:00  – 30 One-Leg Box Jumps (15/15) C.  3 Rounds for time: 25 Box Jumps (24/20) 25 Kettlebell Swings (24/16kg) 25 Push Ups D.  NFT – 50 Hollow RocksRead More

A.  OTM 7:00  1 Power Clean + 2 Front Squat + 3 STOH B.  For Time: 800 Meter Run 25 C2B Pull-ups 50 Front Squats (135/115/95 – 95/75/65) 25 STOH 800 Run C.  Accumulate 3:00 Plank (unbroken if possible)Read More

A.  Work up to Heavy Deadlift Single for the day B.  For Time, 25:00 Cap: 2 Rounds:      300 Meter Row      10 Deadlifts (M-275/225/185…W-185/155/125) 1:00 REST 2 Rounds: 300 Meter Row      15 T2B 1:00 REST 2 Rounds: 300 Meter Row 5 Wall WalksRead More

 Masters WOD #4 – 20:00 CAP 55 Bar Facing Burpee 34 OHS (95/65) 21 Ring Muscle Ups (MOD: 21 Ring Row+21 Ring Dip) * Any modifications: after finish, cut reps in 1/2 & repeat until capRead More

For Time: 800 Run 600 Run 400 Run 200 Run *after each run, complete one round: 20 M Bear Crawl 40 M OH Carry (KB/DB) 40 M Farmer Carry 20 Pistols (10/10, alt legs)Read More

A.  Movement Review – DL/HPC/PJ B.  OT4:00 for 20:00 18/15 cal Row 12 Deadlift (155/105) 9 HPC 6 Push JerkRead More

A.  Power Snatch tech – work up to wod weight B.  14:00 Increasing Ladder 1, 2, 3, 4….Snatch (135/95) *after each set complete 1 Rounds of “Cindy” C.  500 Meter Row CooldownRead More

A.  DB BOR 5 – 5 – 5 – 5 – 5 (ea arm) B. 9:00 AMRAP 50 GHD Sit-ups (75 Ab Mat) 50 Burpee Box Jumps *Max T2B in any time remaining C.  4:00 EMOM – :40 Alt b/t side and delt plate raise D.  NFT – 2 x 20 GHD Hip ext (superman...Read More

A. Tempo/Pause Back Squat  3 – 3 -3 – 3 -3   :03 down/:03 Hold B.  15:00 Cap – 6 Rounds 15 Slam Balls (30/20) 1 Shuttle Run (5/10/15/20) 1:00 REST C.  NFT – 3 x 20 Reverse Crunch (feet in rings/pull knee to ab)Read More