WOD

AMRAP 12 Minutes 3 Burpee Muscle Ups or 5 Burpee Pullups 100m Sprint AMRAP 12 Minutes 20 DB Hang Snatch-Heavy 50 Double Unders or Crossovers... Read More

a. 3X10 Bent Over Row b. 3×10 Strict Press Then….. AMRAP 15 Minutes 10 Deadlifts 185/133 10 Ring Dips 200m Run

Every 2 minutes for 16 minutes, complete: 200m Ski or Row 1 Snatch + 2 Hang Snatch Complete Reps 1-2-3-4-5-6-7-8-9-10 Hang Snatch, 95/63 Handstand Push-up

Zombie Squat 4×8 Then…. 10 Rounds 12 Wall Balls 8/6 Cal Bike 4 Strict Pullups

Olympic Lifting -Hang Power Snatch + Hang Squat Snatch: Build to a heavy -10 MIN EMOM 2 Power Cleans + 1 Jerk Endurance AMRAP 30... Read More

Choose a Hero: Morrison 50-40-30-20-10 Wall Balls Box Jumps 24/20 Kettlebell Swings 53/35 Or….. McGhee AMRAP 30 Minutes 5 Deadlifts 275/203 13 Pushups 9 Box... Read More

WWPF – 35 Min Clock 400m Synchronized Run 10 Hang Squat Snatch, 95/63 (mix anyway) 12 Muscle-ups (mix anyway) 400m Synchronized Run 15 Synchronized OHS... Read More

In 12 Minutes Run as far as you can-Wear a vest if so inclined AMRAP 12 Minutes 40 Foot Hand over Hand Sled Pull 180/135... Read More

Test 1 RM Deadlift Then…. 9-15-21 Ring Pushup Cal Bike 21-15-9 HSPU Sandbag Over Shoulder 100/75

E2MOM for 16 Min 200m Run + 1 Clean + 2 Hang Cleans *Increase weight every round **Goal is to have 30-40 seconds of rest... Read More