18:00 Time Cap 400M Run 21 Strict Press (95/65) 400M Run 15 Strict Press 400M Run 12 Strict Press * each press break=200M Run * at Conclusion of WOD, max Double Unders until time expiresRead more

A. Strength: Back squat 3-3-3 ( 2 WU sets before) B. WOD 3 Rounds- 3:00 AMRAP with 1:00 Rest 7 Push-ups 7 Bent over Rows 7 Front Squats C. Core ENDURANCE WOD: 3 Rounds for Time 500M Row 50 WallballsRead more

TABATA THURSDAY * KB Swings * KB SDLHP * One leg box Step ups ( alternate sides each round) * Ab Mat sit-upsRead more

“lynne” 5 Rounds for Max Reps (NFT) Max BW Bench, then Max Pull-ups (no rest B/T) * rest approximately 3:00 between round   Endurance WOD: 35:00 Increasing Ladder 1 Rope Climb 100M Run 2 Rope Climb 200M Run 3 Rope Climb 300M Run 4 Rope Climb 400M Run etc…Read more

A. Clean Lift Off 3-3-3 (:04 pause above knee, return) Clean pull 3-3-3 (Holding shrug :03) B. Open WOD 14.4   14:00 AMRAP 60 Calorie Row 50 T2B 40 Wallballs 30 Cleans (135/95) 20 Muscle upsRead more