For Time: Foose’s Apertif 40 KB Deadlifts 70s/53s, then 200m Farmer Carry Amie’s Hors D’oevres 30 Burpee Pullups or 15 Burpee Muscle Ups Wiser’s 1st Main Course 4 Rounds 15 DB Thrusters (2 DB) 20 DB Box Step Ups (2 DB) Jenny’s 2nd Main Course 4 Rounds 15 Plate G2OH 45/25 20 OH Plate Lunges...Read More

1A. Strict Weighted Pull-up: 4-4-4 (add weight from week 1) *1 x max reps (no weight) 1B. SA DB Press: 8-8-8 THEN… 5 Rounds 15 KB Swings, 70/53 15 Box Jumps, 24″/20″ Rope Climb Ladder: Increase 1 rope climb each roundRead More

Holleyman 30 rounds for time 5 wall-balls3 handstand push-ups1 power clean 225/153Read More

Front Squat: Deload 4 x 3 @ 85%-90% Then… For Time 30 SA Devils Press, 50/35 30 Pull-ups 20 SA Devils Press 20 C2B Pull-ups 10 SA Devils Press 10 BMURead More

Olympic Lifting: Clean Pull + High Hang Clean: 4 sets over 75% Jerk: 1 RM Endurance 3 Rounds In Any Order: 45 Minute Cap Run 1000m 15 Perfect Pushups or Toes to Bar Row 750m 15 Perfect Pushups or Toes to Bar Ski 750m 15 Perfect Pushups or Toes to BarRead More

15 Minutes to work to a heavy Deadlift Then… 2014 Team Regional WOD 500m Row and 125 Double Unders (each) *Partners switch when both movements are completed 50 Deadlifts, partner holds deadlift, 275/185 50 Toes 2 Bar (partner hangs)Read More

Clean 1-1-1 Then…… 5 Rounds 25 Wall Balls 5 Cleans (Squat) 165/113Read More

1A. Weighted Strict Pull-up: 3 x 5 (1 sec pause at top) 1 x Max Effort (no weight) 1B. SA Press: 3 x 10 THEN… Modified Maxton AMRAP 15 Min 8 Strict Pull-ups, 20/14 26 Box Step-ups, 45/25 21 BurpeesRead More

EMOM 10 Minutes 1 Snatch Pull with 2 second pause + 1 Snatch Then…… 5-4-3-2-1-2-3-4-5 Muscle Up Snatch 155/103Read More

Front Squat every 2 minutes 2 x 6 @ 80% 2 x 4 @ 85% 2 x 2 @ 90 % 1 x Max Reps @ 70% AMRAP 13 MIN 3 DB Squat Cleans, heavy 15 Hurdle Jumps, 24″/20″ 6 DB Squat Cleans 15 Hurdle Jumps 9 DB Squat Cleans 15 Hurdle Jumps 12 DB...Read More