A. Rope Climb Skill Work B. 5 Rounds (Not for Score) – :30 Work/:30 REST #1 – KB Swing (24/16 kg) #2 – Lunge Steps with KB #3 – Rope Climbs #4 – Double UndersRead more

Election Day, Athlete “Votes” for their WOD (individually): #1 – “Kind of a Girl Wod” for time: 21-15-9-15-21 Thruster (95/65) & Pull-ups #2 – “Kind of a Bro Wod”, Not for Time A. Back Squat 5×5, B. DB Strict Press 5×5 C. 10-1 Bench Press (185/120) & Strict Pull Ups #3 – “A Real Hero Wod – TJ” for time 10 Bench Press (185/120) 10 Strict Pull Ups *Max Unbroken Thrusters (135/95) **WOD over when you have completed 100 ThrustersRead more

A. OT2:00 for 10:00: 3-5 strict + 3-5 kip hspu combo B. For Max reps: In 5:00 – 600 Meter Run + Max Reps Wall Walk 2:00 REST In 4:00 – 400 Meter Run + Max Box Jump (24/20) 2:00 REST In 3:00 – 200 Meter Run + Max Push Ups *score total reps of each xx/xx/xx C. NFT – 3-5 Sets of 5 Strict T2BRead more

25:00 AMRAP – Partner WOD – One Work/One Rest 5 Strict Pull-up (each, one goes then other) 10 Meter HSW or 10 Meter Wheelbarrel Walk (each) 10 Weighted Box Step Ups (each) *4x during the WOD complete 10/8 Cal AB (each) **both AB Cal completed w/in 1:00 or penalty ***penalty is immediately repeating that set of ABRead more

A. OHS Practice B. For Time (26:00 CAP): 1 Rd – 800 Meter Run + 21 OHS (115/75) + 80 DU 2 Rds – 400 Meter Run + 15 OHS + 40 DU 3 Rds – 200 Meter Run + 9 OHS + 20 DU *2:1 Singe Unders, can sub 1000/500/250 Row C.  3:00 of Hollow Rocks – Not for reps..just moveRead more