A. Bear Complex: 1×7 reps, 1×5 reps, 1×3 reps (no drop) B. 13:00 AMRAP 9 HPC (M-135/115/95,W-95/75/65) 7 Front Squats 5 S.T.O.H 3 Burpee MU (A. BMU / B. GI Jane/C. Burpee-T2B) *score rounds, weight C. 30 Wipers (R+L=1)Read more

A. Work up to WOD Deadlift Weight B. “Diane”: 21-15-9 Deadlift (225/155) HSPU rest as needed, then NFT: C. 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups 10 – 10 – 10 – 10 – 10 Strict Bent over RowRead more

0:00-5:00 – 25 Cal Row (20 Women), then 50 WB (20/14) 5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row 10:00-15:00 – 25 Cal Row (20 W), then 30 Ring Dips 15:00-20:00 – Split class in 2 and don’t let the sleds stop for 5:00Read more

A. Oly/Strength: 5 Sets (increasing): P. Snatch+HPS+ 2 OHS B. 10:00 AMRAP 16 DB Snatch (alt- H.A.P.) 16 Box Jumps (24/20) C. 50 U.B. K2E (from Ground-no feet touch)Read more

21:00 EMOM #1 – 10 Back Squat (155/105) #2 – 10 Manmakers (Push-Rt pull-lt pull=1) #3 – 20 Meter Shuttle Run (5/10/15/20)Read more