A.  Bear Complex:  1×7 rep, 1×5 rep, 1×3 rep  (no drop) B.  13:00 AMRAP      5 HPC (M-135/115/95,W-95/75/65)      5 Front Squats      5 S.T.O.H      3 Burpee MU (A. BMU / B. GI Jane/C. Burpee-T2B) *score rounds, weight C.  30 Wipers (R+L=1)Read more

A.  Work up to WOD Deadlift Weight B.  “Diane”:   21-15-9      Deadlift (225/155)      HSPU *Mandadory Score Day – BENCHMARK (weight/time/mod’s) rest as needed, then NFT: C.  50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups      10 – 10 – 10 – 10 – 10 Strict Bent over RowRead more

0:00-5:00 –  25 Cal Row (20 Women), then 40 Medball Clean (20/14) 5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row 10:00-15:00 – 25 Cal Row (20 W), then 40 Ring Dips 15:00-20:00 – Split class in 1/2 and don’t let the sleds stop for 5:00Read more

A.  Oly:  5 Sets – 3 Position P Snatch (High/above knee/floor) B.  10:00 AMRAP      8 P. Snatch (95/65)      12 Box Overs (24/20) C.  50 U.B. K2E (from Ground-no feet touch)Read more

A.  21:00 EMOM      #1 – 10 Back Squat (155/105-from rack)      #2 – 10 Manmakers (Push-Rt pull-lt pull=1)      #3 – Assult Bike 12/9 Calories B.  Mandatory Cooldown:  800 Easy RowRead more