For Time: 800 Run 600 Run 400 Run 200 Run *after each run, complete one round: 20 M Bear Crawl 40 M OH Carry (KB/DB) 40 M Farmer Carry 20 Pistols (10/10, alt legs)Read More

A.  Movement Review – DL/HPC/PJ B.  OT4:00 for 20:00 18/15 cal Row 12 Deadlift (155/105) 9 HPC 6 Push JerkRead More

A.  Power Snatch tech – work up to wod weight B.  14:00 Increasing Ladder 1, 2, 3, 4….Snatch (135/95) *after each set complete 1 Rounds of “Cindy” C.  500 Meter Row CooldownRead More

A.  DB BOR 5 – 5 – 5 – 5 – 5 (ea arm) B. 9:00 AMRAP 50 GHD Sit-ups (75 Ab Mat) 50 Burpee Box Jumps *Max T2B in any time remaining C.  4:00 EMOM – :40 Alt b/t side and delt plate raise D.  NFT – 2 x 20 GHD Hip ext (superman...Read More

A. Tempo/Pause Back Squat  3 – 3 -3 – 3 -3   :03 down/:03 Hold B.  15:00 Cap – 6 Rounds 15 Slam Balls (30/20) 1 Shuttle Run (5/10/15/20) 1:00 REST C.  NFT – 3 x 20 Reverse Crunch (feet in rings/pull knee to ab)Read More

Team WOD A.  3 Rounds: 200 M Slug Run 15 Sync Squats 10 M Lunge Step 10 sync GTOH 10 M Lunge Step 15 Sync Burpee over Slug 200 Meter Group Sprint (w/out Slug) 1:00 REST B.  Tug-of-WarRead More

A.  6:00 EMOM – 1 Clean + 2 Jerk B.  7:00 for Max Reps 800 Meter Run, then max P. Clean (M:155/135/115,W:105/95/75) REST 3:00 C.  7:00 for Max Reps 1000/800 Row, then max STOH REST 3:00 D.  Seal Walk RelayRead More

A.  Front Squat 10 – 10 – 10 B.  5 Rounds For Time: 4 Ring Muscle Up 8 Front Squat (135/95) 12 Calorie Row C.  Accumulate 2:00 L SitRead More

25:00 AMRAP – Partner WOD – one work/one rest A.  Part One 5 Strict Pull-ups 10 Push-ups B.  Part Two 15 KB Swings (24/16 kg) C.  Part Three 10 Weighted Box Step-ups (Sandbag, alt legs) 20 Meter Sandbag Shuttle Run (10m/back/20 meter/back)Read More

A.  Work up to heavy 3 Rep Deadlift B.  OT:30 – 4:00 Each Movement (8 total each, then next move) 3 Deadlift (80% of A) 3-5 SHSPU 20-30 Double Under (or :20 of attempts/singles) 5-7 T2BRead More