Open WOD 15.3 – 14:00 AMRAP RX: 7 Muscle Up / 50 WB (20/14-9′) / 100 DU Scaled: 50 WB (20-9’/10-9′) / 200 SinglesRead more

3 Rounds for max reps: 1:00 Row for Calories 1:00 Ring Dips 1:00 WallBalls (20/14) 1:00 Ring Row 1:00 Slam Balls (30/20) 1:00 RESTRead more

A. 4:00 find largest set of UB Double Unders B. For time: 25 Double Unders 50 KB Swings (24/16 kg) 25 Double Unders 50 Box Jump (24/20) 25 Double Unders 50 KB Swings (24/16 kg) 25 Double Unders 50 Box Jump (24/20) 25 Double Unders C. NFT – 20 TGU (H.A.P.)Read more

A. Strength: Deadlift 3 – 3 – 3 – 3 – 3 B. 12:00 EMOM 5 Deadlift (+/- 80% of A) + 10 HR Push-ups *decrease by 1 rep DL/2 Reps HRPU if can’t complete OTM C. 5:00 Sled Relays – split into 2 GroupsRead more

For time: 500 Meter Row, then: 21 – 15 – 9 : P. Press (115/75) & K2E 2:00 REST 3 rounds of: 15 Strict Bent over Row (115/75) 15 Bar Jumps (O&B=1) 2:00 REST 500 Meter Row 100 AB Mat Sit-up *score total timeRead more