Worm Rotation Variation 40 Pull Ups 17 Power Cleans (135,95) 30 TTB’s 15 Power Cleans 20/15 Cal Assault Bike 13 Power CleansRead More

AMRAP7 7 Box Jump Overs 7 HSPU At the 10 minute start: AMRAP5 5 Box Jump Overs 5 TTB’s At the 17 minute start: AMRAP3 3 Box Jump Overs 3 Muscle UpsRead More

OTMx7 3 H.P.Snatch + OHS OTMx7 3 H.P.Clean + Split Jerk 3×3 Back SquatRead More

1200 m. Run 3 Rope Climbs 60 Lunges (no weight) 800 m. Run 2 Rope Climbs 40 Lunges 400 m. Run 1 Rope Climb 20 Lunges 200 m. RunRead More

Teams of 3 (or 4) Relay Style 4 Rounds 250 m. Row 20 Wallball (20,14) 12/15 Cal AB 20 Push Press (45,35)Read More

Work up to a heavy 3 rep Power Clean AMRAP12 9 Deadlifts (135,95) 6 Burpees 3 Power Cleans (135,95)Read More

A. Tempo Front Squat 5 sets of 3 (3311, :03 down & :03 at bottom, increasing) B. Work up to Deadlift WOD weight C. 15:00 AMRAP 30 air squars 20 HSPU or push ups 10 Deadlift (225/155) D. Cool down/stretch – coaches choiceRead More

A. 5 Sets: Power Clean + Jerk + PC&J (increasing) B. 3 Rounds (30:00 cap): 800 Meter Run 2:00 Work (rd1- Max PC, Rd2- Max Jerk, Rd3- Max C&J, 135/95) 2:00 REST B/T Rounds C. CoolDown : 5:00 Row/Run/bikeRead More

A. Snatch 7 sets: 1 full Snatch + 1 OHS B. 5 Rounds for Time: 5 Snatch (135/95, Squat, power modification) 2 Rope Climbs 250/200 Row C. Core: coaches choiceRead More

5 Rounds – :30 work/:30 REST 1- Russian KB Swings 2- Mountain Climbers 3- Reverse Lunge Step (weighted) 4- Burpees 5- AAB *intensity is the theme of this WODRead More