WOD

1) Bench Press 5-5-5-5 2) For Time 1,000m Row 20 each arm. DB Hang Power Clean & Push Press 50, 35 30 Pull Ups 40... Read More

AMRAP 7.  Rest 5.  AMRAP 7 12 Toes to Bar 7 Strict Handstand Push Ups 30 Double Unders

1)Back squat 3×5@ 80% 2)Front Squat tempo-30X2   2-2-2-2-2-2 3)10 Supermans between each front squat with a 3 second hold

4 Rounds for Time. With a partner 50 Deadlifts 40 Lateral Bar Burpees 30 Push Press 20 Front Squats Men: 135  Women: 95

1) Back Squat 3×6 @ 75% 2) AMRAP 14 1 Ground to Overhead 225, 155 6 Box Jump Overs 30, 24 2 Rope Climbs

1) Single Leg RDL with Barbell 4×8 each leg 2) Hip Thrusters 8-8-8-8 3) Deadlift.  Pause 2 seconds at bottom of knee. Build to heavy... Read More

For Time. 25-20-15 Bike Cals Kettlebell Swings 70, 53 Alternate Sets of: Hanging Bicycles 4×10 each side Med Ball Circles 4×10 each side

10 Rounds for Time 200m Run 15 Wall Balls 20, 14 10 Pull Ups

1) AMRAP 12 14 DB Ground to Overhead 50, 35 12 Box Step Ups with DB 24, 20 10 Burpees 2) Bench Press 5-5-5-3-3-3

Partner WOD For Time 800m Run together to start each 3 Round set. 3 rounds of: 20 Overhead Squats 95, 65 20 Toes to Bar... Read More