A. Masters Regional WOD #2 15:00 to find Max Snatch (work in small groups) B. Masters Regional WOD #1 5:00 AMRAP 5 Muscle Ups (Sub 10 Ring Row) 10 Power Cleans (M:155/135/115, W:105/95/65) C. Mobilize – coaches choiceRead More

Masters Regional WOD #3 2 Rounds for time: 1000 Meter Row 50 Thrusters (65/45) 30 C2B Pull-upsRead More

A. 8 Rounds of: :30 DB Snatch :30 REST :30 Box Jumps :30 REST :30 Ab Mat Sit-ups :30 REST B. In Groups of 3-4 – Shuttle Relay – 8 Each 10 M Run/Back/20 M run/Back – tag next partnerRead More

A. A.R.E. Squat Therapy (PVC-OH)/WU OHS B. 3:00 to find Max UB DU set C. For Time: 10-9-8-7-6-5-4-3-2-1 OHS (95/65) 1-2-3-4-5-6-7-8-9-10 Ring Row * 20 Double Under after each round D. Max High PlankRead More

A. Work up to Heavy Clean for the Day B. For Time: 30 Burpees 20 P Cleans (135/95) 10 Strict HSPU (20 with any modification) 20 P Cleans (135/95) 30 Burpees C. MobilizeRead More

A. Skill Work – BMU / Pull-ups B. For Time: 600 Meter Run 10 Bar Muscle-ups 20 WallBalls (20/14) 400 Meter Run 20 C2B Pull-ups 20 WallBalls (20/14) 200 Meter Run 30 Pull-ups (chin-over) 20 WallBalls (20/14)Read More

A. Strength: Bench Press 5 – 5 – 5 B. 6 Rounds for time: 10 Meter Lunge 15 Push-up 10 Meter Lunge 15 KB Swings (24/16) Sprint Back to Start (20 Meters) :30 REST C.  Reverse Tabata – “L” Sit HoldsRead More

A. Strength – Back Squat 3 – 3 – 3 – 3 – 3 B. 10:00 AMRAP 10 Hollow Rocks 10 Back Squat (95/65) 10 Calorie Row *1/2 class start on A, Other on B for large classes C. Mobilize LegsRead More

A. Race to 100 Slam Balls (30/20) *Start with and EMOM – 7 Ring Row REST 2-3 Minutes B. Race to 50 T2B Start with and EMOM – 10 Lunge steps (Each step = 1) REST 2-3 Minutes C. Each Person 6 x 25 M sled-NFTRead More

20:00 AMRAP 10 Push Press (95/65) 15 Front Squat 20 Crunches 30 Bar Jumps (over=1, back=2) 1:00 REST B. Mobility – Wall Squat + splitsRead More