A. Strength: Back Squat 3 -3 – 3 – 3 – 3 B. 5 Rounds for time: 10 T2B 10 P. Press (115/75) 10 Front Squats C. NFT – 50 Hollow RocksRead More

A. Olympic – P. Clean (T-N-G) 3 – 3- 3 – 3 – 3 B. 6 Rounds for Max Reps :30 Hang Power Clean (M:135/115/95-W:95/75/65) :30 REST :30 Lateral Burpee Bar Jumps :30 REST :30 Box Jump (24/20) :30 RESTRead More

Open WOD 15.3 – 14:00 AMRAP RX: 7 Muscle Up / 50 WB (20/14-9′) / 100 DU Scaled: 50 WB (20-9’/10-9′) / 200 SinglesRead More

3 Rounds for max reps: 1:00 Row for Calories 1:00 Ring Dips 1:00 WallBalls (20/14) 1:00 Ring Row 1:00 Slam Balls (30/20) 1:00 RESTRead More

A. 4:00 find largest set of UB Double Unders B. For time: 25 Double Unders 50 KB Swings (24/16 kg) 25 Double Unders 50 Box Jump (24/20) 25 Double Unders 50 KB Swings (24/16 kg) 25 Double Unders 50 Box Jump (24/20) 25 Double Unders C. NFT – 20 TGU (H.A.P.)Read More

A. Strength: Deadlift 3 – 3 – 3 – 3 – 3 B. 12:00 EMOM 5 Deadlift (+/- 80% of A) + 10 HR Push-ups *decrease by 1 rep DL/2 Reps HRPU if can’t complete OTM C. 5:00 Sled Relays – split into 2 GroupsRead More

For time: 500 Meter Row, then: 21 – 15 – 9 : P. Press (115/75) & K2E 2:00 REST 3 rounds of: 15 Strict Bent over Row (115/75) 15 Bar Jumps (O&B=1) 2:00 REST 500 Meter Row 100 AB Mat Sit-up *score total timeRead More

A. Olympic: Hang Power Snatch 3 -3 -3 – 3 – 3 B. 4 Rounds: 20 DB Snatch (H.A.P.) 20 Burpees C. NFT – 3 Rounds 1:00 Plank + 30 SupermanRead More

A. 15.2 Open WOD 1 – 3:00 to complete 2 Rds: 10 OHS (95/65) & 10 C2B Pull-up 2 – 3:00 to complete 2 Rds: 12 OHS (95/65) & 12 C2B Pull-up 3 – 3:00 to complete 2 Rds: 14 OHS (95/65) & 14 C2B Pull-up 4 – 3:00 to complete 2 Rds: 16 OHS...Read More

16:00 AMRAP 20′ OH lunge to PU Station (45/25) 5 Strict Pull-ups 15 HR Push-ups 20′ OH lunge to PU Station :30 RESTRead More