WOD

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Swoly Night For Time 50 Deadlifts, 225/153 40 DB Hang Cleans, 50’s/35’s 30 Weighted Push-ups, 55/35 20 Strict Pull-ups 10 Wall Walks 20 Chest 2... Read More

Can be done with a partner, or solo One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one... Read More

10 Min AMRAP 50-40-30-20-10 Double Under Sit-ups *Max Burpees in remaining time 10 Min AMRAP 12/9 Cal Bike Med Ball Clean Ladder: 5-10-15-20-25… 10 Min... Read More

Bench Press: Test 1 RM Weighted Strict Pullup:Test 1RM Then…. 10-9-8-7-6-5-4-3-2-1 HSPU Chest to Bar Pullup *1 Rope Climb after each round 15′

Work up to a heavy hang clean then… For Time: 30 Box Jumps, 24/20 21 Hang Cleans, 135/93 30 Box Jumps 15 Hang Cleans, 155/113... Read More

Back Squat: Test 1 RM Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS

Olympic Lifting Snatch w/ pause 2″ off the floor + hang Snatch: 5 x 1 Snatch Grip RDL: 3 x 8-10 (heavy) Snatch Balance: 3... Read More

Hold That Thought AMRAP 35 Minutes 20 Cal Bike or 400m Run 2 Minute Wall Sit 20 Sandbag Squats 100/75 90 Second Sandbag Hold 20... Read More

Happy 16th Birthday to Jojo The Pug!!! AMRAP 32 Minutes-Partner WOD 160 Double Unders (one partner at a time) 16 Synchronized DB Hang Snatch-Heavy 16... Read More