25:00 EMOM #1 – 30′ HSW (or 3-5 Wallwalk) #2 – 20 Meter Weighted lunge step #3 – 20 Banded Pull-downs #4 – 50 Double Unders #5 – 2-3 Rope ClimbsRead More

5 Rounds for time: 400 Meter (5 laps inside) 20 Ring Push-ups 12 T2BRead More

A. Snatch – Technique/work up to WOD Weight B. For Time: 10 Snatch (115/75-squat) 30 Box Jumps (24/20) 10 Snatch (115/75-squat) 30 Cal Row 10 Snatch (115/75-squat) 30 Box Jumps (24/20) 10 Snatch (115/75-squat) 30 Cal Row 10 Snatch (115/75-squat)Read More

Athlete Choice – Endurance WOD or: A. Deadlift 10 – 8 – 6 – 4 – 2 B. DB Bench Press 10 – 10 – 10 (2 Warm-up sets) C. DB Bent over Row 3 x 15 (each arm) D. DB alt arm curl 3 x 10 (each arm) E. Core: Athlete ChoiceRead More

A. 6:00 EMOM – Hang Power Clean & Jerk B. Death by: HPC&J (95/65) & Burpee over Bar * 15:00 for all, split last attempted set in 1/2, then emom C. NFT: 50 Hollow RockRead More

A. Back Squat 3-3-3-3-3 (increasing) B. For time (complete in any order/scheme) 100 WallBalls (20/14) 100 KB Swings (24/16 – American) 100 Ab Mat Sit-upsRead More

Partner “Weston” – 6 Rounds for time Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm *each partner completes 3 Rounds: one row/one DB work Switch after each finishesRead More

10 Hero’s…Hero Mash-upRead More

A. 8:00 EMOM – 3 Close Grip Bench B. “JT” 21-15-9 Handstand push-ups Ring dips Push-ups C. 1000 Meter RowRead More

A. Work up to Heavy OHS for day (from Ground) * after each attempt = 3 Strict Pull-ups B. “Josh” 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups C. 100 Scap PullsRead More