WOD

10 Rounds For Time 7 Shoulder to Overhead 155/105 10 Lateral Bar Burpees

EMOM 20 Alternating minutes. Goat 1 Goat 2

1,500m Row Then 7 rounds  35 Double unders  10 Pull ups 

15 x Every 90 seconds  2 power cleans *start at 70% or higher than 1rm power clean 

6 Rounds for Time 10 Toes to Bar 12 Handstand Push Ups 20 Walking Lunge Steps *2 DB or KB in Front Rack. Athlete pick... Read More

‘Freddy Krueger’ For Time 21-15-9 Kettlebell Swings 70/53 Burpees

1) Split Jerk 3-3-2-2-1-1 2) 50 Cal Bike For Time

5 Rounds For Time 400m Run 14 Strict Pull Ups 7 Hang Power Cleans 135/95

1) Hip Thruster 10-10-10 2) Back Squat 1-1-1-1-1-1

1) Turkish Get Ups. 15 reps each side NFT 2) Up Ladder 12 minutes 2 Push Press 135/95 2 Toes to Bar *increase by 2... Read More