A. Work up to Heavy Thruster for the Day B. For Time: 100 Double Unders (3:1) 10 Thruster (M:135/115/95,W:95/75/65) 20 T2B 80 DU/8 TH/16 T2B 60 DU / 6 TH / 12 T2B 40 DU / 4 TH / 8 T2B 20 DU / 2 TH / 4 T2BRead more

Partner WOD – Deck of Doom Heart= Slam Ball (30/20) Diamond= Ring Row Club = KB Swing Spade= Ring Dip Ace= 11 Reps, Face Card= 10 Reps Joker= 50 Meter Sled Push *one work, one hold plank or completing sit upsRead more

A. 6:00 EMOM – Power Clean + Hang Squat Clean (increasing) B. 4 Rounds for time 10 Power Clean (135/95) 15 Box Jumps :30 Handstand Hold 1:00 REST BETWEEN ROUNDS C. 3:00 EMOM – :40 “L” sit+hang (hold L for as long as possible then hang for the duration of the :40)Read more

Open WOD 16.1 – 20:00 AMRAP 25′ OH Lunge Step (95/65) 8 Burpee over Bar 25′ OH Lunge Step (95/65) 8 C2B Pull-upRead more

McAllister Fundraiser Fight Gone Mac – 4 Rounds – Groups of 4 1:00 Row For Meters 1:00 Push-ups 1:00 Box Step Ups (20″) 1:00 Ab Mat Sit-ups 1:00 RESTRead more