Groups of 3 – 25:00 Total work Time – one work at a time:      A.  5:00 Sled Pushes – 25 meters      1:00 REST      B.  5:00 Farmer Carry – 20 Meter      1:00 REST      C.  5:00 100 Meter Sandbag Runs (50/30)      1:00 REST      D.  5:00 Tire Flips      1:00 REST      E.  5:00 Assult Bike/ski erg/etc      1:00 RESTRead more

A.  Strength – RDL Snatch Grip  5 – 5 – 5 – 5 – 5 B.  For Time:      50  –  40  –  30  –  20  –  10   WallBall (20/14)      25  –  20  –  15  –  10  –  5      Box Overs (24/20) C.  Accumulate 2-3:00 PlankRead more

6 Rounds for max reps:      1:00 KB SDLHP (work form and steady pace)      :30 REST      1:00 HSPU (strict or kip)      :30 REST      1:00 Front Rack Lung Steps (w/KB)      :30 RESTRead more

2016 Regional Ind Event #4 & Ind Event #6 Mash-up For Time: 1000 Meter Row 1:00 REST, then: 4 Rounds: 28 Pistols (Mod 1/2 Reps) 15 Power Cleans (115/75) 1:00 REST after 4 Rounds, then: 500 Meter Row 50 BurpeesRead more

2016 Regional Team Event #3 & Individual Event #3 Mash-up Partner WOD – For Time 1600 Meter Run – partners rotate every 200 Meters ( 4 each) 104 WallBalls (20/14) – One work/one plank 52 Strict Pull-ups – one work/one hold Ring Row 100 GHD Sit-ups (140 AB Mat) – one work/one hold Deadlift (HAP) 1600 Meter Run – partners rotate every 200 Meters ( 4 each)Read more