Bench Press: 8-8-8 Then… For Time 50 OH Lunges, 45/25 400m Run 30 Pull-ups 40 Alt Pistols 400m Run 20 C2B Pull-ups 30 Step-overs, 70/53 400m Run 10 BMURead More

WWPF – Running Clock (HBD Nicole!) 0:00 – 15:00 (15 MIN AMRAP) 32 Synchronized KB Swings, 70/53 32 Weighted Push-ups, 45/25 (mix anyway) 32 Alt Box Jumps, 24/20 17:00 – 27:00 (10 MIN AMRAP) 32 Alt Back Squats, 135/93 32 Alt Shoulder 2 OH, 135/93 29:00 – 36:00 (7 min AMRAP) Max distance Prowler Push...Read More

Hang Clean: 3-3-3 Then… For Time 300m Run 30 Strict Dips 300m Run 30 Toes 2 bar 300m Run 30 Hang Squat Cleans, 135/93 300m RunRead More

Strict Press 5-5-5 Then…… Fight Gone Savage-3 Rounds, 1 Minute per Station Cal Bike Thruster 115/83 SDHP 70/53 Burpee Box Jump 24/20 Sandbag Over Shoulder 100/75 1 Minute RestRead More

EMOM 12 MIN 25 Double Unders + 1 Snatch E0MOM 12 MIN Even: 4 Ring Muscle-ups Odd: 12 Alt Db Snatches, heavy AMRAP 12 MIN 15 OHS , 95/63 (modify with front or back) 400m RunRead More

Front Squat: WK 2 Work up to heavy single 90-95% Then, 2 x 5 @85% Then….. AMRAP 12 Minutes 15 Burpees 20 Wall Balls 25 Sit UpsRead More

AMRAP 12 Minutes Sprint 200m/Jog 100m AMRAP 12 Minutes 10 Perfect Pushups 20 KB Taters 53/35 40 Double Unders AMRAP 12 Minutes 10 Single Arm KB Thrusters 53/35 20 Alt Single Arm Russian Swings 50m OH Carry, RT 50m OH Carry, LTRead More

Bench Press 1-1-1 Then……. RAMA WOD-Happy birthday to Rama!!!! 4 Rounds 50m Sled Push (Heavy) 20 Toes Through Rings 10 HSPURead More

WWPF Running Clock 0:00 – 12:00 – Relay Style 9 DB Deadlits, 50s/35s 7 DB Hang Cleans, 50s/35’s 5 DB S2OH, 50s/35s 14:00 – 26:00 (12 min AMRAP) 30 Synchronized Pistols 20 G2OH, 165/123 (mix anyway) 10 Alt Rope Climbs 28:00 – 36:00 (8 min AMRAP) Accumulate as many sandbag lunges as possible, 100/75 *1...Read More

10 Min EMOM Snatch Pull + Snatch + OHS Then…. For Time 100 Double Unders 21 OHS (modify with front or back), 95/63 12 Chest 2 Bar Pull-ups 100 Double Unders 15 OHS 12 Chest 2 Bar Pull-ups 100 Double Unders 9 OHS 12 C2B Pull-upsRead More