A. Olympic: Hang Power Snatch 3 -3 -3 – 3 – 3 B. 4 Rounds: 20 DB Snatch (H.A.P.) 20 Burpees C. NFT – 3 Rounds 1:00 Plank + 30 SupermanRead more

A. 15.2 Open WOD 1 – 3:00 to complete 2 Rds: 10 OHS (95/65) & 10 C2B Pull-up 2 – 3:00 to complete 2 Rds: 12 OHS (95/65) & 12 C2B Pull-up 3 – 3:00 to complete 2 Rds: 14 OHS (95/65) & 14 C2B Pull-up 4 – 3:00 to complete 2 Rds: 16 OHS (95/65) & 16 C2B Pull-up 5 – 3:00 to complete 2 Rds: 18 OHS (95/65) & 18 C2B Pull-up *continue increasing by 2 until you can’t complete in the 3:00 B. Complete based on your finish above, NFT: 1 – 4 Rounds: 4 laps + 20 Lunge Steps 2 – 3 Rounds: 4 laps + 20 Lunge Steps 3 – 2 Rounds: 4 laps + 20 Lunge Steps 4+ – 5:00 cooldown on bike/rowerRead more

16:00 AMRAP 20′ OH lunge to PU Station (45/25) 5 Strict Pull-ups 15 HR Push-ups 20′ OH lunge to PU Station :30 RESTRead more

A. Strength: 12:00 EMOM 0-4:00 3 Strict Press 4-8:00 2 Push Press 8-12:00 1 Jerk (push or split) B. For time: 50 – 40 – 30 – 20 – 10 WallBall 5 – 4 – 3 – 2 – 1 Rope Climb (20 – 16 – 12 – 6 – 3 Ring row – mod for rope)Read more

A. 3 Rounds For time: 30 Cal Row 30 Slam Balls 50 Double Unders 2:00 REST B. 3 Rounds for time: 20 Hollow Rocks 20 Mountain Climber (R+L=1) C. NFT – 3 x 10 Reverse Hyper (on GHD)Read more