OLY -Snatch: Pause at Knee: 4 x 2 -Clean from floor, building in weight every :90 ENDURANCE- 35 MIN AMRAP 100 Drag Rope DU 80 DB Hang Clean & Jerks, (SA), 50/35 60 KB Swings,53/35 40 Wall Ball Shots, 20/14 20 Toes 2 Bar or GHD Sit-ups *Run 400m @ Min 5:00, 10:00, 15:00, 20:00,...Read More

Ruck if you Buck AMRAP 30 Minutes  10 Strict Pull-ups 15 Ring Dips 20 Pushups 40 Lunges  60 Squats 300m Run *Accumulate 15 Rope Climbs Throughout  Wear a 30/20lb Ruck PackRead More

WWPF – AMRAP 35 30 Sandbag Squats, 100/75 (mix reps anyway) 500m Row/500m Row Relay (partner holds sandbag) 30 Target Burpees (Synchronized) 40 Sandbag Box Step-overs (mix reps anyway) 500m Row/500m Row Relay (partner holds sandbag) 40 Alt Box Jumps, 24/20 50 Sandbag Ground 2 OS (mix reps anyway) 500m Row/500m Row Relay (partner holds...Read More

Strength: 12 Minutes to a heavy complex 2 Hang Cleans + 1Jerk Skill: AMRAP  10 Minutes  1 Rope Climb 2 Muscle Ups 3 Strict HSPU (Super RX with wall facing) Speed: AMRAP 10 Minutes  Sprint 100m Jog 100mRead More

Incline Bench 1RM Then…. With a 15 Minute Clock 800m DB Run Buy In: 50/35 With Remaining Time, AMRAP 20 DB Hang Snatch 20 DB Push Press 20 DB Hang Squat Clean *Bonus points for never putting the db downRead More

15 Min to a heavy snatch Then… “Sweatin’ to the Oldies” – Richard Simmons Tribute WOD (born 7/12/48) AMRAP 16 MINUTES 7 Deadlifts, 255/173 12 Burpee Pull-ups 48 Double Unders then… Cash Out: 76 Sit-ups (age of his death)Read More

Overhead Squat 3×6 Then… EMOM 16 Minutes  Minute 1: 12 Front Squats 135/93 clean it Minute 2: 15/10 Cal Bike Minute 3: Max Wall Balls Minute 4: RestRead More

Olympic Lifting -Work up to a heavy complex: 2 Snatch Grip Deadlifts + 1 Low Hang Snatch -Jerk: 5 x 1 @85%+ Endurance OUTSIDE – AMRAP 17 25 Plate Ground 2 OH, 45/25 200m Plate Run, 45/25 15 Plate Squats, 45/25 100m Plate OH Carry INSIDE- AMRAP 17 20 SA DB Thrusters, 50/35 15 Toes...Read More

In Honor of the late Michael McClintock 57 Reps of each, which was his age at the time of his death 10-9-8-7-6-5-4-3-2-1-2 Deadlift Hang Clean Double Unders after each round 100-90-80-70-60-50-40-30-20-10-20 Not for time, for quality  Start with 135/93 and try to add weight each round, as the rep scheme goes down.  Ex: 🚺93, 103,...Read More

WWPF 2 Rounds For Time – (Time Cap 36MIN) 40 Cal Bike (mix cal anyway) 4 Alt Rope Climbs 30 Synchronized Wall Ball Shots, 20/14 4 Alt Rope Climbs 20 Hang Squat Snatches, 135/93 (mix reps anyway) 4 Alt Rope Climbs 10 Alt Wall Walks 4 Alt Rope ClimbsRead More