A. Strength: Strict Press 3 – 3 – 3 – 3 – 3 B. 10:00 CAP 150 WallBalls for time (20/14) * 6 T2B EMOM C. Team WOD – TBDRead More

A. Strength – Bent Over Row 5 – 5 – 5 – 5 – 5 B. 12:00 AMRAP 10 Deadlift (155/105) 15 Burpee Box Jumps (24/20″) C. 4 Rounds NFT 20 Hollow Rock + :30 Superman HoldRead More

A. One attempt at max HSPU and Ring Dip (strict) B. For Time, 22:00 Cap: 30 Cal Row 30 Ring Dips 30 SDLHP (H.A.P. KB) 30 HSPU 30 KB Swings 30 KB Stationary Lunge Steps 30 Cal RowRead More

A. Warm up to heavy C&J for day B. For max Reps 1:00 Cleans (squat – M:135/115/95,W:95/75/65) 1:00 STOH 2:00 Cleans 2:00 STOH 3:00 Cleans 3:00 STOH C. Shoulder/Leg MobilizationRead More

For Time 1000 Meter Row 40 DB Snatch (alt Arm – HAP) 750 Meter Row 30 DB Snatch 500 Meter Row 20 DB Snatch 250 Meter Row 10 DB SnatchRead More

A. Strength – OHS: Work up to heavy 3 Rep Set (from Rack) B. 6 Rounds EMOM (18:00 total) #1 – 12 C2B Pull-ups #2 – 20 Back Squats (95/65 – from ground) #3 – 50 Double Unders (or :40 attempts) C. 150 CrunchesRead More

Odd Object Day: 20:00 for max Points Shuttle Run (5/10/15/20 Meter)(ea=1 point) 25 Meter Sled (ea=1 point) Tire flip (2 flips=1 point) Rope Climb (ea=1 point) Atlas Stone Shoulder (2 = 1 point) Standing Stationary Bike (1:00 = 1 point) Double Unders (30 = 1 point)Read More

A. Work up to Heavy Thruster B1. 4:00 to complete 3 rounds (rest in time remaining): 10 Thursters (95/65) 10 C2B Pull-ups *Penalty for not finishing: 800 Meter Run and 50 Hollow Rock B2. 4:00 to complete 3 rounds – 12 thruster/12 C2B *Penalty for not finishing: 600 Meter Run and 40 Hollow Rock B3....Read More

A. Work up to Deadlift WOD weight B. In 14:00 complete the following: 1000 Meter Row, then AMRAP 5 Deadlift (Heavy as Possible) 15 Push-ups 2:00 REST C. Race to 100 Ab Mat Sit-upsRead More

A. 4 Rounds 1:00 Burpees 1:00 KB Swings (24/16 kg) 1:00 Jump Lunge 1:00 SDLHP (KB) 1:00 REST B. 4:00 team relay: 25 Meter plank walks on turf (feet on plate)Read More