4 Rounds of: 500 Meter Row 25 WallBall (20/14) 25 Meter Sled Push (or 3 Tire Flips option) 1:00 RestRead more

A. “NATE” 20:00 AMRAP 2 Muscle Ups (Mod: 4 Ring Row& 4 Ring Dip) 4 HSPU 8 KB Swings (32/20 kg) B. Team Relay: Coaches ChoiceRead more

A. Work up to heavy OHS B1. Increasing ladder: 3, 6, 9, 12, 15, 18, 21 OHS (95/65) & C2B Pull-ups Upon completion, REST 2:00 then: B2. Decreasing Ladder: 21, 18, 15, 12, 9, 6, 3 Wallball (20/14) & Hollow RocksRead more

A. Strength – Strict Press 5 – 5 – 5 B1. For time: 40 Calorie Row 40 Burpee over Erg Immediately after finish: B2. 6:00 to establish Max S.T.O.H. (rack/blocks) C. Reverse Tabata “L” Sit – :10 Work/:20 REST – 8 RoundsRead more

A. Back Squat 5 – 5 – 5 – 5 – 5 (after each set: 5 Jump squat) B. Bent over Row 5 – 5 – 5 – 5 – 5 (after each set: 5 Push-up) C. 3 Rounds: 10 DB Hammer Curl (each arm) 10 Manmakers (Pull-Pull-push up) D. Strict T2B 5 – 5 – 5 – 5 – 5 Or Endurance WOD For time: 800 Meter Run 600 Meter Run 400 Meter Run 200 Meter Run 400 Meter Run 600 Meter Run 800 Meter Run * between each run: 10 Jump lunge & 15 WallBallsRead more