A. 6:00 EMOM 3 Deadlift (80%) + 3 Box Jumps B. 2011 Open WOD #2 – 15:00 AMRAP 9 Deadlift (155/105) 12 Push Ups (chest to deck) 15 Box Jumps (24/20…or step up) C. NFT – 5 Rounds of 10 Hollow Rock & 10 SupermanRead more

A. Work up to WOD Weight or heavy OHS (from ground) B. 0-3:00 2 Rounds of 10 OHS(95/65) & 10 C2B PU 3:00-6:00 2 Rounds of 12 OHS(95/65) & 12 C2B PU 6:00-9:00 2 Rounds of 14 OHS(95/65) & 14 C2B PU 9:00-12:00 2 Rounds of 16 OHS(95/65) & 16 C2B PU 12:00-15:00 2 Rounds of 18 OHS(95/65) & 18 C2B PU…etc After Completed, take 2:00 Rest then: C. If you finished at 6:00 or below – 6:00 Burpee (jump to 6″) If you finished at 6-9:00 – 5:00 Burpee If you finished at 9-12:00 -4:00 Burpee If you finished at 12-15 – 3:00 Burpee If you finished at 15-18 – 2:00 Burpee If you finished at 18-21 – 1:00 BurpeeRead more

3 Rounds: 5:00 AMRAP 10 KB Thrusters (24/16 – 5 each arm) 10 KB Swings * EMOM – 7 Push-ups 2:00 REST *score total of 3 AMRAP of Thrusters & SwingsRead more

A. Strength: Deadlift 5 – 5 -5 (reset each rep-no linking) B. For time: 400 Meter Run (5 laps) 21 Deadlift (225/155) 400 Meter Run 15 Deadlift 400 Meter Run 9 Deadlift 400 Meter Run C. 5:00 Foam RollRead more

For Time (20:00 CAP) 200 Double Unders (2:1 Singles or Killer Ropes) 100 WallBalls (20/14) 50 Pull Ups 25 Ring DipsRead more