On a Running Clock: 0-10:00 4-5 attempts of Push Press + Push Jerk + Split Jerk (building) *at 8:00 load for WOD weight 10:00-20:00 5 Rd of 10 STOH (135/95) + 1 R.C. (Legless if possible) *Rest in any time remaining 20:00-30:00 groups of 3 for Max AB Calories 100 Meter Sprint Assult Bike for Calories REST *Rotate after 100 Meter SprintRead more

A.Work up to heavy Power Snatch + OHS B. For time (25:00 cap) 100 Double Unders 50 OHS (95/65) 40 Push Ups 30 T2B 20 Power Snatch 10 BMU (15 C2B Pull-up) …then back up the ladderRead more

A.Bench Press 5 – 5 – 5 (working sets) B. 12:00 AMRAP 10 Bench Press (155/105 +/-) 10 Strict Pull-ups 20 Weighted Box Step Ups C. NFT – 50 “V-ups” ***all classes can pick b/t class and endurance***Read more

Chelsea – 30:00 EMOM 5 Pull up / 10 Push Up / 15 air squats OTM Modification: OT2:00 *go as far as possible, then switch to OT2:00 until completion *score completed minutes + reps in the next unfinished minuteRead more

A. Deadlift 5 – 3 – 1 – 1 B. 5 Rounds For time – 15:00 CAP 2 Rope Climb 4 Deadlift (HAP) 8 Burpee over Bar C. 100 AB Mat Sit-up – strict w/ straight legsRead more