A. Push Press 5 – 5 – 3 – 3 – 1 – 1 B. For time: 500 Meter Row 50 Push Press (95/65) 500 Meter Row 50 T2B 500 Meter Row C. 3:00 Plank AccumulationRead more

A.  6:00 Power Snatch EMOM – 2 OTM (building) B.  Masters Wod #2 (10:00 cap):  12 – 9 – 6 Snatch(Power or squat)(12@135/95, 9@155/105,6@ 185/125) Muscle-up (sub 2x c2b pull-up- 24/18/12..then chin over next) *can modify snatch with one weight C.  Sprint Relay (groups of 4) – no rest b/t distances 200 Meter Relay 100 Meter Relay 200 Meter RelayRead more

A.  Tempo Front Squats:  3 – 3 – 3 – 3 – 3 (:03 Down/:03 in the hole) B.  12:00 CAP 100 Thrusters (75/55) *Each drop = 300/250 Meter Row C. 3:00 – Athletes pick core moves of choice D. MobilizeRead more

#1 – 10 Cal AB OTM for 10:00 *each minute add one calorie **if you can’t finish do :20 work/:40 rest until 10:00 complete #2 – Death by 10 Meter Runs for 10:00 *if you can’t finish OTM sub 10 M #3 – 10:00 of :40 work/:20 rest row for meters *rest 3:00 Between RoundsRead more

A.  10:00 AMRAP for technique, not speed 3-5 strict T2B 3-5 SHSPU 5-7 T2B 5-7 KHSPU *if need to scale do AMRAP for tech of 5 T2B & 5 HSPU B.   5 Rounds for Time 20 meter lunge step 50 Double UnderRead more