A. Bench Press 5 – 5 – 5 B. With a 12:00 Clock, Row 1000 Meters. In the time remaining: AMRAP: 10 Bench Press (155/105) 10 Slam Balls (30/20) 20 Double Unders (3:1 singles) C. NFT – 40 Hollow RocksRead more

5 Rounds: 1:00 Kettlebell Swings (24/16kg) 1:00 Burpee (Jump to 6″ above reach) 1:00 AB Mat Sit-up 1:00 RESTRead more

A. Press 70%/5, 75%/4, 80%/3, 85%/2, 90%/1 B. 10:00 increasing Ladder 3 P. Press (M:115/95/75, W:75/65/55) 3 T2B 6/6, 9/9, 12/12, 15/15, 18/18, 21/21, etc C. Shoulder MobilizationRead more

A. Pull-up Technique B. “kind of Cindy” 5:00 AMRAP – 5 Strict PU / 10 push up/ 15 F. squats (75/55) 2:00 REST 5:00 AMRAP – 5 C2B PU / 10 push up/ 15 F. squats (45/35) 2:00 REST 5:00 AMRAP – 5 Chin over PU / 10 Push up / 15 air squat *score total rounds C. OLY Wall Sit/SplitsRead more

Partner WOD – 18:00 * One partner runs 2 laps of box with Sand Bag * one partners completes following AMRAP: 10 KB Swings 10 Push-ups 10 Lunge Steps (r+L=1) REST 1:00 at the 6:00 and 12:00 Mark *when switch takes place, keep AMRAP going, score totalRead more