A. 5 Rounds of :40 Work/:20 REST OH Walking Lunge (45/25) Farmer Carry (HAP) Bear crawl Broad Jump (turf) Front Rack Hold (from Racks) B. 4 Rounds NFT 10 Hollow Rock + 10 “V” up + :10 Hollow Hold *rest as needed between setsRead more

A. Work up to Heavy Clean – 4 to 5 attempts (after warm up) B.  Clean Pulls at Heavy Clean Weight  3 – 3 – 3 C. Open WOD 14.4 – 14:00 AMRAP 60 Cal Row 50 T2B 40 WB (20/14) 30 Power Clean (135/95) 20 MURead more

A. P. Snatch + Sn Balance + OHS *technique, increase, 10:00 B. 12:00 Increasing Ladder – 3,6,9,12… Power Snatch & Bar Facing Burpee C. Flight Simulator – unbroken sets increase by 5 5,10,15,20… *go as far as possible in 10:00Read more

A. 5 Rd Combo: 3 strict Pull Up + 3 Chin over + 3 C2B * mod: 5 x 5 strict Pull Up (or use tough bands) B. For Time – 16:00 Cap 400 Meter Run (or 5 laps) 30 Pull Ups, at completion of 30 = 50 Air Squats before run 400 Run 25 Pull Ups, at completion of 25 = 50 Air Squats before run 400 Run 20 Pull-up, at completion of 20 = 50 Air Squats *each break of pull up = 200 Meter Run (or 3 laps) **advanced= 15/10/5 BMU or 30/25/20 C2BRead more

A. Strict Press 5-3-2-1-1-1 B. Supinated Grip Bent over Row 5-5-5 (tempo/form) *tempo: 31×1 (3 down/1 bottom/up/ 1 chest) C. 7:00 AMRAP / 2:00 Rest #1- 5 STOH (155/105) & 10 Box Jump (24/20) #2- 10 Push Up & 15 Ab Mat Sit UpRead more