*This week our Hero WOD will be Wednesday STRENGTH In the Hole Front Squat + 5 second Slow Eccentric on last rep: 4-4-4-3-3 CONDITIONING “Amanda”9-7-5Squat Snatches (135/95)Ring Muscle UpsRead more

SKILL 2 minutes of Handstand Shoulder Tap practice against wall–rest 2 minutes —Then complete 25 Strict Handstand PushupsEach time you fall or break do 20 Double Unders CONDITIONING The PenguinAMRAP 3 Minutes, with a Partner50’ Handstand Walk (together)15 Synchro Toes to BarMax Reps Squat Snatches (155/105)-Rest 1 Minute b/t sets-*Complete Sets until you get to 60 squat snatches combinedRead more

HERO WOD “CHRIS KYLE” 3 Rounds for Time40 Kettlebell Swings (53/35 lb)40 Box Jumps (24/20 in)40 Clusters (65/45 lb)40 Elevated Push-Ups (feet on 24/18 in box) Background: Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in...Read more

STRENGTH Pause Front Squat (pause for 2 seconds) + Front Squat: 2-2-2-2-2 CONDITIONING Vengeance5 Sets (EMOM)6 Double Dumbbell Front Squats (2×50/35)6 Burpee over dumbbells-straight into-10 Sets (EMOM)3 Sandbag Cleans (100/70)3 Bar Muscle UpsRead more

STRENGTH Power Clean: 3-3-2-2-2-1 CONDITIONING The Riddler100-70-50Double Unders16-12-8Strict Chin UpsRead more