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 partner works at a timeRead 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

Strict Press 5-5-5 Then….. 4 Rounds of 3 Minute AMRAPs , alternate versions every round Rounds 1 and 3 16 Alt Devil Press 50/35 Max Cal Bike (must pedal in standing position) And…… Rounds 2 and 4 20/15 Cal Seated Bike Max Alternating Devil Press *each round is to be a sprint. 2 Minute rest between rounds*Read more