35:00 Cap – Partner WOD – complete in any order A.  800 Meter Partner Run (hold Killer Rope) 1:00 REST B.  60 Calorie Row (partner hold DL 225/155, alt as needed) 1:00 REST C.  80/60 Calorie Assult (partner hold plank 45/25#, alt as needed) 1:00 REST D.  80 KB Swings (partner hold handstand, alt as needed) 1:00 REST E.  40 Ring Dips (partner drive bus) 1:00 REST F.  12 Tire Flips (alt), every 4 each do 4 Over and back on tire 1:00 REST G.  200 Meter Buddy Carry Each (or heavy object) 1:00 RESTRead more

A.  Front Squat  5-5-5 (increasing) B.  4:00 Amrap 10 Front Squat (+/-95/55) 10 Burpees 2:00 REST 4:00 AMRAP 10 Burpees 10 DB Snatch (70/50+/1) ***50 burpee penalty for dropping DB after wod*** 2:00 REST 4:00 AMRAP 10 DB Snatch 10 Front Squats C.  50 Wipers (r+l=1) NFTRead more

A. DB Bench Press  10 – 10 – 10 (increasing) *after each set = 10 DB BOR (ea arm) B.  6 Rounds for Time 200 Meter Run 10 Box Jumps (24/20) 10 T2BRead more

A.  6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing) B.  “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps C.  500 Meter Easy RowRead more

A.  Handstand Walk Drills – coaches choice B.  6:00 Wallballs (20/14) for max reps…immediately after: 0-74 reps = 1 mile run 75 – 99 reps = 1200 meter run 100 – 124 reps = 800 meter run 125 – 149 reps  = 600 meter run 150+ reps = 400 meter run C.  After Run:  30/20 Cal AABRead more