For max reps: 3 Rounds for Max Reps 2:00 OHS (45/35 – bar) 1:00 REST 2:00 Strict Pull-ups 1:00 REST 2:00 Strict Ring Dips 1:00 RESTRead more

A. Paleo Challenge WOD *In 3:00 Blocks, must complete 2 rounds before moving on: (Weights: L1-55/35-single unders, L2-75/55, L3-95/65) 1. 0-3:00 – 2 Rounds of 9 Thrusters (95/75) & 27 Double Unders 2. 3:00-6:00: 2 Rds of 11 Thrusters & 33 DU 3. 6:00-9:00: 2 Rds of 13 Thrusters & 39 DU 4. 9:00-12:00: 2 Rds of 15 Thrusters & 45 DU 5. 12:00-15:00: 2 Rds of 15 Thrusters & 45 DU 6. 15:00-18:00: 2 Rds of 17 Thrusters & 51 DU 7. 18:00-21:00: 2 Rds of 19 Thrusters & 57 DU 8. 21:00-24:00: 2 Rds of 21 Thrusters & 63 DU 9. 24:00-27:00: 2 Rds of 23 Thrusters & 69 DU B. NFT – Run the following at completion of WOD: 1 Mile – if you don’t complete 1st or 2nd Blocks 1200 M – if you don’t complete 3rd block 800 M – if you don’t complete 4th...Read more

A. Strength – Press from Split 5 – 5 – 5 – 5 – 5 B.  3 Rounds for time: 400 Meter Row 30 KB Swings 20 Burpee (jump 6″ above reach) 1:00 REST C. 4:00 TGU practiceRead more

A. Strength – Back Squats 5 – 5 – 5 – 5 – 5 B. For Time: 10 – 1 Power Clean (M-135/115/95/75, W-95/75/65/55) *in between each round: 10 Box Jumps (24/20″) C. NFT – Accumulate 2-3:00 “L” sit holdRead more

400 Meter Run (they have 3:00 to complete) Tabata – DB Snatch 400 Meter Run (they have 3:00 to complete) Tabata – Manmaker (push-up+rt row+lt row= 1 rep) 400 Meter Run (they have 3:00 to complete) Tabata – Ab Mat Sit-up *score each movement total reps on tabataRead more