WOD

Back Squat 5-5-5-5   Bent Rows 10-10-10-10   WOD AMRAP 8 16 Pistols 10 Burpee Broad Jumps  

 1) WOD 3 Rounds for time 30 Dumbbell Overhead Squat (15 each arm) 30 Clapping Push ups   2)Weighted Abmat Situps 4 x 25 ~post... Read More

WOD 1 3 rounds for time 10 hang squat cleans (135, 95) 30 jumping lunges    Rest 10 minutes   WOD 2 5 rounds for... Read More

Deadlift 10-15-20   Good Morning 3 x 10   Closeout Tabata Alternate flutter kicks & get ups ~post results to comments.

Strength Front Squat 2 x 10   WOD 4 Rounds, rest 1 minute between rounds 1 Min AMRAP Each Wall Ball Slams (20, 14) Ring... Read More

20 AMRAP PARTNER WOD   –>400m relay 10 Abmat Situp buy in First 10 minutes Kettlebell Swings (53, 35) Second 10 minutes Sumo Deadlift High... Read More

For Time 15 clean & jerks (135, 95) 15 burpee box jumps (24, 20) 12 clean & jerks 12 burpee box jumps 9 clean &... Read More

“Lynne(ish)”   5 Rounds NOT FOR TIME max reps bodyweight floor press max reps overhand bodyweight rows   Closeout tabata pvc overhead squats  

“DT” 5 Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks [Rx 155/men, 105/women] ~Scale as needed, post results to comments

Push Press 5-5-5 Push Jerk 3-3-3 Split Jerk 1-1-1 8 Minutes EMOM 10 push ups / 15 abmat sit ups