Conditioning “Shuffleboard” for Time800m Run25 Thrusters (95/65)25 C2B Pull-Ups800m Run25 OHS (95/65)25 T2B800m Run 25 F Squats (95/65)25 Pull-Ups Post WOD Midline Conditioning 21-18-15-12-9Unbroken GHDSU (V-Ups)***use this as a data point for GHDSU capacityRead more

Pausing Back Squat Complex 5 sets on the 2:00s1 Pause B Squat (:02 @ bottom)2 B Squat***Sets @ 55, 60,65, 70 and 75% After each set complete a 30% max set of HSPU Conditioning “Drift Away” – AMRAP 1550/35 Cal Bike50 Single Arm DB Hang C&J (50/35)50 Single DB Reverse Lunges (50/35)50 Deadlift (205/145)Read more

Gymnastics Benchmark (10:00 cap) 100 DU50′ HSW80 DU50′ HSW60 DU50′ HSW40 DU50′ HSW20 DU50″ HSW Conditioning “The Landlord” AMRAP 1235 DU9 Deadlift 7 Hang P Cleans5 Push Jerks***Barbell (155/105)Read more

Strength F Squat 3-1-3-1-3-13 @ 75%1 @ 80%3 @ 75%1 @ 85%3 @ 75%1 @ 90% Conditioning “Thunderhawk” 6 RFT2 BMU5 P Snatch300/250m RowRead more

HAPPY VETERANS DAY Conditioning Hero WOD “Chad” (45:00 cap)For Time1000 Box Step-UpsRead more