24 :00 AMRAP – for max HPC reps 5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65) 2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat 5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65) 2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat ETC…until time expiresRead More

A. MU skills or accumulate 10 MU Minimum (if you have them) *hollow swings, hip pop on wall, etc B. Tabata Mash-up (1:00 rest b/t) 1 & 3: DB Snatch (alt arms every other interval) 2 & 4: Alt B/T Ring Row & Ring Dip * Notes: 1 & 3 – :20 rt arm,:10 rest,...Read More

A. 3 Attempts -max SHSPU+KHSPU (strict then to kip at failure) B. 5 Rounds on the 4:00 (rest in time remaining) 20 KB Russian Swings (unbroken/HAP) 3 Wall Walk 500 Meter Row (lower by 100 if no finish previous rd) *20M shuttle run after WOD for any no finish OT4Read More

A. Strength 8:00 EMOM – 3 Front Squat (60%, increasing) B. 5 Rounds for time: 10 Front Squat (115/75) 10 Burpee over Bar C. Accumulate 2-3:00 “L” sitRead More

Open WOD 12.3 – 18:00 AMRAP 15 Box Jump (24/20 – or step up) 12 P. Press (115/75) 9 T2BRead More

A. Work up to WOD Deadlift Weight or heavy for day B. For Time: 1000 Meter Row 20 Deadlift (M:245/225/185, W: 165/155/135) 40 WallBall 80 Double Unders 40 WallBalls 20 Deadlift (M:245/225/185, W: 165/155/135) 500 RowRead More

Partner WOD – 18:00 * One partner runs 2 laps of box with Sand Bag (or slam ball) * one partners completes following AMRAP: 10 KB Swings 10 Push-ups 10 Lunge Steps (r+L=1) 1:00 REST at the 6:00 & 12:00 *when switch takes place, keep AMRAP going, score totalRead More

A. Bear Complex: 1×7 rep, 1×5 rep, 1×3 rep (no drop) B. 13:00 AMRAP 5 HPC (M-135/115/95,W-95/75/65) 5 Front Squats 5 S.T.O.H 3 Burpee MU (A. BMU / B. GI Jane/C. Burpee-T2B) *score rounds, weight C. 30 Wipers (R+L=1)Read More

A. Work up to WOD Deadlift Weight B. “Diane”: 21-15-9 Deadlift (225/155) HSPU *Mandadory Score Day – BENCHMARK (weight/time/mod’s) rest as needed, then NFT: C. 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups 10 – 10 – 10 – 10 – 10 Strict Bent over RowRead More

0:00-5:00 – 25 Cal Row (20 Women), then 40 Medball Clean (20/14) 5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row 10:00-15:00 – 25 Cal Row (20 W), then 40 Ring Dips 15:00-20:00 – Split class in 1/2 and don’t let the sleds stop for 5:00Read More