30:00 CAP 3 Rounds for time: 400 Meter OH Plate Walk *b/t each set complete: 15 Push Up 1 Rope Climb 15 Push Up 1 Rope Climb **any drop of plate = run back to box, 1 tire flipRead more

A.  10 – 8 – 6 – 4 – 2 Clean & Jerk (10:00, like regional Snatch wod) *Increase weights each round, post weights B.  For Max Reps 0:00 – 4:00  Run 600 Meters, then max Box Jumps 4:00 – 5:00 REST 5:00 – 9:00  Run 600 Meters, then max GHD or Ab Mat Sit-ups 9:00 – 10:00 REST 10:00 – 14:00  Run 600 Meters, then max Weighted Box Step ups *run 400 if your 400 is over 2:00Read more

A.  HSW Drills/Technique B.  18:00 CAP, score total reps: 1000 Meter Row 100′ HSW (Increments of 10′, sub 10 Wall Walks) 10 Thruster (M:155/135/115, W:105/95/75) 500 Meter Row 50 Bar Facing Burpees *Max thrusters in remaining time C.  4:00 EMOM – :40 Farmer carryRead more

A.  Work up to heavy P. Snatch + OHS (minimum 5 attempts) B.  Pick One b/t B1 & B2 B1.  8:00 AMRAP 5 Power Snatch (athlete choice) 10 OHS B2.  Amanda – 9-7-5 Snatch & Muscle Up (10:00 CAP) C.  10:00 Death by:  Strict Pull-upsRead more

A.  OT2:00 for 5 Rounds:  3 Deadlift (singles, increasing) B.  12:00 AMRAP 200 Meter Run 3 Deadlift (base weight on A) 5 SHSPU (kip modification) C.  Foam Roll (posterior chain)Read more