A.  6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing) B.  “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps C.  600 Meter Easy RowRead more

A.  3:00 row for max meters 3:00 Rest B.  6:00 Wallballs (20/14) for max reps…immediately after: 0-74 reps = 1 mile run 75 – 99 reps = 1200 meter run 100 – 124 reps = 800 meter run 125 – 149 reps  = 600 meter run 150+ reps = 400 meter runRead more

Race to 500 Reps – 3:00 to complete each (1:00 REST b/t) 100 Push-Ups 100 Double Unders 100 Pull-Ups 100 Slam Balls 100 Abmat Sit-upsRead more

Partner WOD – 30:00 AMRAP 40 Meter Farmer Carry – partner hangs from pull-up bar 40 Meter OH lunge (45/25) – partner holds bottom of squat 40 Meter Wheelbarrow Walk – then switch 40 alt Box Jumps (24/20) 40 KB swings each (80 total per round) – alt every 10 4 Total Tire FlipsRead more

A.  OT2:00 for 10:00 – 25’ HSW to Wall, then 5-7 HSPU *sub 5 Wall walk + 10 shoulder taps B.  OT2:00 for 10:00 – seated Legless rope climbs Legless Rope Climb (4-6 pulls or rope pull-up) C.  12:00 AMRAP 200 sprint 25 Hollow Rocks 250 Meter RowRead more