A. OLY – 4 Sets – 1 P. Snatch + 2 full Snatch + 3 OHS B.  10:00 AMRAP      5 Power Snatch (115/75)      5 OHS (front squat if can’t OHS the PS weight)      30 Double-Unders (4:1) C.  50 Wipers  (R+L=1 rep)Read More

A.  Strength – Deadlift 3 – 3 – 3 – 3 -3 (reset after each rep) B.  Partner EMOM – 20:00 – Alternate      Odd Minute- Partner 1 Work/Partner 2 Rest      5 Deadlift (athlete choice)      10 Push Ups      *max Row for meters in remainder of Minute      Even Minute – Switch *...Read More

*athlete choice to do 16.5     OR A.  24:00 AMRAP      40 Ab Mat Sit-ups      30 Wall Ball (20/14)      200 Meter Run (3 laps)      10 Ring Row B.  Mobility – Wall Squat + splitsRead More

A.  For Time: 800 Run 50 Wall Ball 600 Run 40 Wallball 400 Run 30 Wallball 200 Run 20 Wallball B.  4:00 Row CooldownRead More

A.  7:00 EMOM – 3 TnG Power Snatch (technique) B. 5 Rounds For Time (work speed: 12 Box Jumps (24/20) 8 Power Snatch (M:135/115/95, W:95/75/65) 1:00 REST C.  4-5:00 Foam RollingRead More

A.  Back Squat  5 – 5 – 5 B.  For Time 10-1 Back Squat (155/105, from rack, can go heavier they want) 1-10 Push-Up *in between each round = 10 Ring Row C.  Core – Coaches choiceRead More

A.  Strict Press  5 – 5 – 5 B.  3 Rounds of 4:00 WORK/2:00 REST 0:00 – 2:00  Row 500 Meters 2:00-3:00  Max Reps KB Swing 3:00-4:00  Max Burpees 2:00 RESTRead More

Open WOD 16.2 or Endurance for all Classes 4:00 Intervals, if you complete you get an additional 4:00 25 T2B (Knee Up/ab mat) 50 Double Unders (singles) 15 Cleans (135/85)…13/11/9/7 (weights Increase each rd)Read More

A. Work up to Heavy Thruster for the Day B. For Time: 100 Double Unders (3:1) 10 Thruster (M:135/115/95,W:95/75/65) 20 T2B 80 DU/8 TH/16 T2B 60 DU / 6 TH / 12 T2B 40 DU / 4 TH / 8 T2B 20 DU / 2 TH / 4 T2BRead More

Partner WOD – Deck of Doom Heart= Slam Ball (30/20) Diamond= Ring Row Club = KB Swing Spade= Ring Dip Ace= 11 Reps, Face Card= 10 Reps Joker= 50 Meter Sled Push *one work, one hold plank or completing sit upsRead More