A. OHS – Work up to a heavy set of 3 (12:00) B. For Time (18:00 CAP) 200 DU / 100 DU / 50 DU (2:1 Singles) 30 OHS (M:135/115/95,W:95/75/65) / 20 OHS / 10 OHS (sub F.S. for OHS) 3 Rope Climb / 2 Rope Climb / 1 Rope Climb C. 3 Rds NFT...Read More
A. Warm up to WOD Weight B. 8:00 – Death by DT (increase each by 1 rep each minute) 1 Deadlift + 1 HPC + 1 Push Jerk (M:155/135/115/95,W:105/95/75/65) *when you can’t finish, pick a rep scheme and stay OTM until 8:00 C. 10:00 Gymnastics EMOM Odd: 10-15 T2B Even: 10-15 Ring DipRead More
A. OT3:00 – 10 Rounds: 5 Back Squat (increasing) + 10 WB (30/20) B. 2000 Meter Row (Damper at 10/8) or Endurance 5:00 / 4:00 / 3:00 (36:00 total) Row Assult Bike Jog lapsRead More
A. Work up to Heavy Power Snatch (10:00) B. 4:00 OT :20 – 1 Rep P. Snatch @ 75% of A (12 total reps) C. 16:00 AMRAP 40 BF Burpee 20 T2B (30 K2E on Ground) 10 P. Snatch (95/65)Read More
A. Thrusters 3-3-3-3-3 (increasing, rack) B. For Time: 100 Thrusters (75/55) – 10:00 CAP *3 MU OTM (3-5 MU transitions modification or BMU) C. 1000 Meter Row-Moderate Pace (Damper at 10) D. NFT: 3 Rounds 10 Hollow Rock+10 V-Up+1:00 PlankRead More
A. Deadlift 5 – 3 – 2 -1 -1 *5 Fast Box Jumps after each set B. OT5:00 for 5 Rounds 50 Double Under (100 Singles), then 2 Rounds: 10 Deadlift (185/125) 10 Box Jumps (24/20) *rest in any time remaining C. Mobize: Bands or Foam RollersRead More
A. Warm up to P. Clean Weight + HSPU Practice B. Open WOD 15.4 – 8:00 Increasing Ladder HSPU (3,6,9,12,15,18,21…3 every round) Power Cleans (185/125)(3,3,3,6,6,6,9,9,9…3 every 3 rounds) C. Teams of 3 for 12:00 (2 rounds) 2:00 Assult Bike (keep steady pace – Men 60rpm+, Women 50rpm+) 2:00 Ab Mat Sit-ups 2:00 Lunge StepsRead 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
