WOD

A.  Power Clean:  7 Sets – Lift off (pause @ knee) + Cl Pull + PClean B.  Individual Regional Event #6 – 8:00 CAP 30/25... Read More

A.  Rope Climb Skills/Technique B.  Individual Regional Event #3 – 18:00 CAP 100′ OH 1-arm Lunge (80/55 DB, MOD: HAP DB or KB) 100 DU... Read More

A.  Back Squat:  10 – 10 – 10 (increasing) B.  Regional Team Event 3 – Partner 20 Cal AAB (each has to complete) 50 Sync... Read More

A.  18:00 Time Cap 400 Meter Run 21 Strict Press (95/65) 400 Meter Run 15 Strict Press 400 Meter Run 12 Strict Press * each... Read More

A.  For Time:  30 – 20 – 10 AAB Calories Hollow Rocks B.  3 Rounds for time: 25 Calorie Row 30 OverHead Lunge Steps (45/25... Read More

A. Front Squat:  20 Rep Max (warm up then one attempt) B.  20:00 AMRAP 5 HSPU (strict) 10 DB Snatch (50/35) 15 Air Squats

A.  Ladder Speed Drills B.  6 Rounds:  3:00 Work/2:00 REST  (30:00 Total) 15 KB Swings (24/16kg, American) 15 Burpee Box Jumps (24/20) *Max Calorie Row

A.  Thruster:  5 – 5 – 3 – 3 – 1 – 1 B.  For time (15:00 CAP) 50 Double Unders 20 Thruster (115/75) &... Read More

A.  Work up to a heavy Deadlift Single B.  3 Rounds for time: 600 Meter Run 6 Deadlift (H.A.P. – all singles) 60 Ab Mat... Read More

All classes choose b/t class and endurance A.  Work up to Heavy single Bench Press B.  “Lynne” – 5 Rounds NFT Max Reps BW Bench... Read More