Partner WOD – Groups of 2 100 Double Unders each (Partner holds plank) 50 KB Swings each (one hold KB, if one sets down: both do) *alternate every 10 swings 100 Killer Rope each (partner holds plank) 50 Ring Dips each (partner hangs from pull-up station) *alternate every 5 Ring dips 100 Box Step Ups each (alternate with partner) 50 Ring Row each (partner holds bottom of squat) *alternate every 10 Ring Rows 100 Ab Mat Situp each – alternate with partnerRead more

HAPPY BIRTHDAY COACH STEVE A. For Time 200 Meter Run 30 C2B Pull-up 400 Meter Run 50 WallBall 800 Meter Run 50 OHS (75/55) 400 Meter Run 30 Chin-over Bar Pull-up 200 Meter Run B. Accumulate 2:00 “L” sit – from Rings ENDURANCE For time: 20 Double OHS (KB – 20/12) 20 Double KB Swings 1200 Meter Run 15 Double OHS (KB – 20/12) 15 Double KB Swings 600 Meter Run 10 Double OHS (KB – 20/12) 10 Double KB Swings 200 Meter Run 5 Double OHS (KB – 20/12) 5 Double KB SwingsRead more

A. 8:00 to establish Max Box Jump Height B. 12:00 OTM 10 Slam Balls (30/20) + 10 Box Jumps (24/20) * Drop reps by 1 each minute can’t complete C. For time: 12 Wall Walks (A-12/B-10/C-8)Read more

A. Strength – Press in Split 3 – 3 – 3 – 3 – 3 B. Paleo Benchmark #2 – 9:00 AMRAP 20 GTOH (95/65) 7 Bar Facing Burpee 15 GTOH (135/85) 7 Bar Facing Burpee 10 GTOH (155/105) 7 Bar Facing Burpee 5 GTOH (185/135) 7 Bar Facing Burpee Max GTOH (225/155) CLASS MODIFICATION: athletes pick one STOH weight C. 5:00 Team Rope climb race   Endurance :30 work/:30 REST 2 Rounds: Row 2 Rounds: Box Jumps 4 Rounds: Row 4 Rounds: Box Jumps 6 Rounds: Row 6 Rounds: Box Jumps 1:00 REST 7:00 EMOM – Killer Rope *start with 10, increase by 10 each minuteRead more

A. Strength: Bench Press 5 – 5 – 5 – 5 – 5 B. For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Pistols (each leg 10/10, 9/9, etc) T2B * Between each set= 8 Push-ups (chest2deck) C. NFT – 50 Hollow RocksRead more