A.  8:00 OTM  1 Clean Pull +1 Power Clean B.  For time 5 Rounds of: 21 WallBalls (20/14) 14 Burpees 7 Power Cleans (M:185/155/135/115/95,W:125/105/95/75/65) C.  Easy 3:00 Row + 200 Meter Walk + mobilization on ownRead More

A.  5 Rounds:  1 Press + 2 P. Press + 3 Push Jerk B.  3 Attempts at max set of Strict Pull Ups C.  12:00 Increasing Ladder 1 STOH (M:135/115/95,W:95/75/55) 1 Pull Up 1 Box Jump (30/24) D.  Shoulder Band StretchRead More

A.  OHS Practice/Technique B.  10:00 AMRAP 10/8 Cal Row 10 Front Rack Lunge Steps (athlete choice) 10 OHS (athlete choice) 2:00 REST C.  6:00 AMRAP (not for score) 10 Hollow Rock + 10 Superman + 1:00 Plank 1:00 REST D.  3:00 to establish max a HS Walk (mod HS Hold)Read More

A.  Warm Up Deadlift to WOD Weight B.  5 Rounds of 3:00 WORK/3:00 REST 200 Meter Sprint 5 Deadlifts (HAP) 15 Push-ups *Max T2B in time remaining (score total across 5 sets)Read More

24:00 EMOM #1 – 5 Thrusters + 20 DU (M:185/155/135/115,W:125/105/95/65) #2 – 25 Meter Sled Push (Heavy Weight) * #3 – 20 KB Swings (HAP – Unbroken) #4 – 5-7 SHSPU + 10-15 Ab Mat Sit-up * 3 from the high side/3 from the low side, work with partnerRead More

A. For time 800 Meter Run 50 Deadlift (185/155) 600 Meter Run 50 Push-up 400 Meter Run 50 T2B on the Ground 200 Meter Run B. NFT – 3-4 lengths of Turf of Seal WalksRead More

A. Work up to heavy Snatch (Power or Squat) B. In 20:00 for max Reps 40 – 30 – 20 – 10 Bar Facing Burpees 30 – 20 – 10 – 05 Snatch (95/65, 135/95, 165/105, 185/125)(P or sq) 10 – 08 – 06 – Max Ring Muscle-ups in remaining time *modifiy MU with low...Read More

A. Double Under Skill Work B. 3 Rounds for time: 25 Double Unders (3:1) 20 WallBall (20/14, shoot for unbroken) 25 Double Unders 20 Kettlebell Swings (24/16, shoot for unbroken) 25 Double Unders 20 GHD Sit-ups (25 ab mat) C. NFT – 50 GHD Hip extentions or Superman (:01 pause at top)Read More

A. Strict Press 3 – 3 – 3 – 3 – 3 (increasing) B. DB BOR 10 – 10 – 10 (each arm) C. 4 Rounds – Score each individual Round of Work 50 Meter Sled Push (Moderate to heavy) 300 Meter Run (turf to 200) 3:00 REST D. Easy Row Cool down – 3-5:00Read More

A. Front Squat 5 – 5 – 3 – 3 – 1 – 1 B. 2 Rounds: 4:00 AMRAP / 1:00 REST (19:00 total time) #1 – 10 Front Squat (115/75) + 10 Air Squats + 10 Ring Row #2 – 10 HPC + 5 Strict HSPU C. NFT – 25 Pikes on Rower for...Read More