A.  10 – 8 – 6 – 4 – 2 Clean (10:00, like regional Snatch wod) *Increase weights each round, post weights B.  For Max Reps 0:00 – 4:00  20/15 Cal AAB, then max Box Jumps 4:00 – 5:00 REST 5:00 – 9:00  20/15 Cal AAB, then max K2E (knee up modification) 9:00 – 10:00...Read More

A.  HSW Drills/Technique B.  20:00 CAP, score total reps: 800 Meter Run 100′ HSW (Increments of 10′, sub 10 Wall Walks) 600 Meter Run 50 KB Swings (HAP, American) 400 Meter Run *AMRAP in remaining time:  20′ HSW & 10 Swings (HSW=2 reps) C.  5:00 EMOM – :40 Farmer carry/holdRead More

A.  Work up to heavy P. Snatch + OHS (minimum 5 attempts) B.  Pick One b/t B1 & B2 B1.  10:00 AMRAP 5 Power Snatch (athlete choice) 10 OHS B2.  Amanda – 9-7-5 Snatch & Muscle Up (10:00 CAP) C.  10:00 Death by:  Strict Pull-upsRead More

A.  OT2:00 for 5 Rounds:  3 Deadlift (singles, increasing) B.  14:00 AMRAP 5 Deadlift (base weight on A) 10 Burpee over Bar 15/11 Cal Row C.  Foam Roll (posterior chain)Read More

A.  17.5 – 10 Rounds (40:00 Time Cap): 9 Thrusters (95/65) 35 Double Unders (scaled:  65/45# thrusters & singles) B.  Optional:  5 Rounds NFT: 15 Hollow Rock 15 Superman 10 “V”- Up :30 RestRead More

Class Choice: A.  1-leg BB Romanian Deadlift – 3+ each leg, 4-5 sets *after each set, complete 5 BB Bent Over Row B.  Work up to WOD Weight – Deadlift C.  4 Rounds for time: 10 Deadlift (225/155) 15 Box Jump (24/20) 20 GHD Sit Up (30 Ab Mat) D.  1000 Meter Row or 800...Read More

On a continuous clock (26:00 total): A.  5 Rounds:  200 Meter Sprint + 10 T2B + :30  REST after each at the 10:00 Mark B.  5 Rounds:  250 Row + 10 HSPU + :30  REST after each at the 20:00 Mark C.  6:00 Rope Climb Relay (small groups) *Run to Rope, Modification is one down/up...Read More

A.  Weighted Pistols  4 – 4 – 4 – 4 – 4 (each leg) B.  10:00 CAP 1000 Meter Row 50 Push-Ups *Max Wallballs (20/14) in the time remaining **Have them set a rep scheme and planned rest (maybe 10 w/:05 rest) C.  8:00 Team Sled Relay – 2 Groups, 25 Meter (heavy) *after each...Read More

A.  Hang Power Clean:  8 – 6 – 4 – 2 B.  7 Rounds (21:00) #1 – 5 Hang Power Clean (Athlete Choice) #2 – 10-15 Lateral Burpee over bar #3 – 15/10 AAB Calories *test a round (:40 to establish benchmark number) C.  MobilizeRead More

***Open WOD 17.3*** (only athletes in Open) *Post OPEN WOD   +/- 10:00 Row/Bike/Run cool down      All others: A.  12:00 Increasing Ladder KB Swing:  1, 2, 3, 4, 5, 6… (increase by 1 each round) Goblet Squat:  1, 2, 3, 4, 5, 6… (increase by 1 each round) B.  4 Rds NFT – 10...Read More