WOD

“White” 5 Rounds for Time 3 Rope Climbs 10 Toes to Bar 21 Walking Lunges with 45# plate overhead 400m Run  

Partner WOD   For Time: Row 5k Each 1,000m  team must complete 30 Pull Ups and 50 Weighted Situps.  Partition row and reps as needed... Read More

“Betty” 5 Rounds for Time 12 Push Press (135, 95) 20 Box Jump (24, 20)   ~post results to comments.

Jerk 5×2 @ 85%   For Time 30 Calorie Row 30 Bar Facing Burpees 30 Hang Power Cleans (135, 95)   ~post results to comments.... Read More

Back Squat 5-5-3-3   For Time 60 Wall Balls (20, 14) 40 Hang Power Snatch (75, 55) 20 Pull Up   ~post results to comments.... Read More

10 Sets. Work to increase weight as you progress through. Power Clean Front Squat Hang Clean Jerk   ~post results to comments.  

“Diane” 21-15-9 Deadlift  (225, 155) Handstand Push Up    

“Barbells for Boobs”   Helen meets Grace 3 Rounds for Time 400m 21 Kettlebell Swings (53, 35) 12 Pull Ups -then- 30 Clean and Jerks... Read More

AMRAP 5 5 Strict Pull Up 10 Push Up   Rest 1 Minute   AMRAP 6 15 Kettlebell Swing (53, 35) 10 Sit Up  ... Read More

1)Snatch Deadlift + High Hang Snatch + Overhead Squat (1+1+1) 50% x 3,  55% x 2   2)Snatch 75% x 5, 80% x 2  ... Read More