A. DB Bench Press 10 – 10 – 10 B. 10:00 Grip EMOM odd – 15 UB KB Swings (24/16) even – 10 UB T2B C. 5 Rounds for time (10:00 Cap) 20 Meter Shuttle Run (5/10/15/20) 15 BurpeesRead more

A. 20:00 EMOM: 1 Sn Pull + 1 HPS + 1 Snatch (squat) *increase as needed or work 75% of 1 rep Snatch B. 100 WallBalls for time (light – 14/10, 5:00 CAP) *work on big, unbroken sets C. Accumulate 2-3:00 of “L-Sit”Read more

A. Work up to DL WOD Weight B. 5 Rounds of 3:00 Work/3:00 REST 10 Deadlift (225/155 +/-) 20 Box Jump (24/20) *Max Push-Up in the time remaining **Score total Push-Ups each RoundRead more

***Halloween*** A. 5 Rds: 3 Press + 3 Push Press+ 3 Push Jerk B. 7:00 AMRAP 10/8 Cal Row 5 STOH (135/95) C. 7:00 Sled Relay – 25 Meter (heavy) *3:00 REST B/T A&BRead more

A. Team Worm Relays 10 Sync Worm squats 10 Meter Sync Lunge 20 Worm Sync Deadlift 10 Meter Sync Lunge 10 Sync Worm Squats **return to start, hold worm on opposite side ***run this relay 2-3 times-based on coach feel*** B. Coaches choice on anything additionalRead more