WOD 02022018 Power Clean find a heavy rep of Power clean in 20′ Open 15.4 As Many Reps as Possible (AMRAP) in 8 minutes 3 Handstand Push-Ups 3 Cleans (185/125 […]

WOD 01022018 Back Squat 4×4 @ 80% Then… Complete as fast as possible: 50 bar facing burpees 40 toes to bar 30 goblet squats (32/24) 20 Deadlifts (100/60) 10 ring […]

WOD 31012018 complete 4 rounds for max reps: A) 3′ to complete: 15 shuttle sprints (20m + burpee) max unbroken wallballs* rest 3′ B) 3′ to complete: 500m row max […]

WOD 30012018 complete for time: 1 mile run 4 rounds of: 80 double unders 40 push ups 20 sit ups 1 mile run time cap: 35′

WOD 29012018 Shoulder Press 5×3 @ 82% Open 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee […]

WOD 26012018 Hang Power Snatch 3@45% 3@55% 3@65% 3×3@75% 3×2@80% Then… Amrap 15’ 600m Run 20 hang power snatch 40/25 400m Run 15 hang power snatch 50/30 200m Run 10 […]

WOD 25012018 Push press Find your 10 RM in 12′ Then… Complete 10 rounds for time of: 30 double unders 5 db squat clean to thruster (20/10) Time cap: 15′

WOD 24012018 Back Squat 5×3 @ 80% Then… 4 rounds of 3′ on – 1′ off 15/12 cals row 20 hand release push ups Max sandbag to shoulder

WOD 22012018 Complete 5 rounds of: 5 weighted pull ups 1’ rest 5 weighted Ring dips 90” rest In 15’ complete: 21-15-9 Db snatch 25/15 Burpees over the Dumbell Then… […]

WOD 19012018 Back Squat 6×2 Complete AS Many Reps As Possible in 7′ of: 10 front squats (50/35) 20 lateral jumps over the bar