WOD

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

4 Rounds for Time 10 Hang Power Clean (135, 95) 20 Pull Ups (no butterfly) 200m KB Farmer Carry   ~post results to comments.  

4 Rounds Each for Time 400m Run rest 30 seconds   Following last 30 second rest continue on to 3 Rounds for Time 12 Deadlifts... Read More

1) Push Jerk 3×3 @ 80% 2×2 @ 85%   2) 5 Rounds for Time Men: 155  Women: 108 5 Power Cleans 8 Front Squats... Read More

 AMRAP 7 10 Push Ups 15 Walking Lunges 10 Air Squats 15 Walking Lunges Then 3 Rounds for Time 400m Run 15 Burpees