Pause Hang Snatch Complex 1 Pause Hi Hang Squat Snatch1 Pause Hang Squat Snatch1 Hi Hang Squat Snatch1 Hang Squat Snatch***pause is :01 @ set up and catchSet1 @ 45, Set2 @ 50, Set3 @ 55% Conditioning “Little Foot” AMRAP 1225 DU9 T2B25 DU9 Hang Squat Snatch (95/65)Read More

HERO WOD “Manion” 7 RFT400m Run29 Squats***perform with 50/25# sandbagRead More

Body Armor (Cap 15:00) 3 Giant Sets of:7 Floor Press14 Bent Over Rows28 Banded Pull ApartsRest 1:00 – 2:00 between rounds Conditioning “Duce” 3x AMRAP 4, rest 4:00 between27/21 Cal Row21 P Cleans15 Burpee Box Jump Overs (24/20)***Rd1 @ 135/95, Rd2 @ 115/85, Rd3 @ 95/65Read More

Conditioning “Shuffleboard” for Time800m Run25 Thrusters (95/65)25 C2B Pull-Ups800m Run25 OHS (95/65)25 T2B800m Run 25 F Squats (95/65)25 Pull-Ups Post WOD Midline Conditioning 21-18-15-12-9Unbroken GHDSU (V-Ups)***use this as a data point for GHDSU capacityRead More

Pausing Back Squat Complex 5 sets on the 2:00s1 Pause B Squat (:02 @ bottom)2 B Squat***Sets @ 55, 60,65, 70 and 75% After each set complete a 30% max set of HSPU Conditioning “Drift Away” – AMRAP 1550/35 Cal Bike50 Single Arm DB Hang C&J (50/35)50 Single DB Reverse Lunges (50/35)50 Deadlift (205/145)Read More

Gymnastics Benchmark (10:00 cap) 100 DU50′ HSW80 DU50′ HSW60 DU50′ HSW40 DU50′ HSW20 DU50″ HSW Conditioning “The Landlord” AMRAP 1235 DU9 Deadlift 7 Hang P Cleans5 Push Jerks***Barbell (155/105)Read More

Strength F Squat 3-1-3-1-3-13 @ 75%1 @ 80%3 @ 75%1 @ 85%3 @ 75%1 @ 90% Conditioning “Thunderhawk” 6 RFT2 BMU5 P Snatch300/250m RowRead More

HAPPY VETERANS DAY Conditioning Hero WOD “Chad” (45:00 cap)For Time1000 Box Step-UpsRead More

Conditioning “Wave Runner” 6x on the 5:00s500/400m Bike350/300m Row200m RunRead More

Strict Gymnastics Benchmarks On the 0:00Max set Strict HSPUOn the 2:00Max set Strict Pull-Ups Conditioning “Shot Caller” 5 RFT21 Wall Balls (20/14)18 Alt DB Snatch (50/35)15 Box Jumps (24/20)12 T2BRead More