A. Weighted Pistols  4 – 4 -4 -4 -4 (2 ea leg) B. 5:00 DU Flight Simulator (increase by 5 each attempt) C. 10:00 Increasing Ladder (pistols by 2 ea round) 2 Pistols + 10 Side-to-front delt raise (10-15#) + 20 DU 4 Pistols + 10 Side-to-front delt raise + 20 DU…etc D. 7:00 Sled Relay – 2 Teams (for speed)Read more

Partner Regional Team Mash-up – 30:00 CAP 30 Cal Row, Partner holds Deadlift (heavy)…switch 30 HSPU, Partner holds Handstand…switch 30 Pull-ups, partner hangs from bar…switch 30 WallBalls, partner holds bottom of squat…switch 30′ Handstand Walk, partners holds partners feet (if needed) 30 GHD Sit-ups, partner holds hollow rock 10 Rope Climbs between partners *can be completed in any order (once start move, have to finish)Read more

A. Open WOD 2014 #4 – 14:00 AMRAP 60 Calorie Row 50 T2B 40 WallBall 30 Power Clean (135/95) 20 Muscle Ups B. MobilizeRead more

A. Olympic – Power Snatch 7 x 1 (increasing) B. 2011/2014 Open WOD – 10:00 AMRAP 30 Double Unders 15 P. Snatch (75/55) C. NFT – 50 AB Mat Sit-up (:03 sec up and down)Read more

A. 2015 Open WOD #5 – For Time: 27 – 21 – 15 – 9 Calorie Row Thruster (95/65) B. Immediately after WOD – 4:00 To establish Max Strict PressRead more