Skill/ Strength 400m (1 Lap) Farmer Carry 53/35 If KB are droped must run remainder of lap. Before picking them back up. WOD 10min window complete: -30 Snatches 95/65 -30 […]

Skill/Strength Deadlift 1×10 70% 1×8 80% 1×6 90% 0r 19.5 Redo WOD 5-5 min rounds -200m Row -15 Wallballs 20/14 -10 Burpees -5 Pull-Ups Score will be the slowest time. […]

Skill/Strength 8-EMOM -1 Squat Snatch -2 Hang SS -3 OHS Weight just enough to finish the complex unbroken with proper form for each movement. WOD 2 Rounds -1 Mile Run […]

Strength/Skill 50 WB 30/20 Everytime ball is droped subtract 5 from your reps. WOD -100 Cal Row -10 KBS 70/53 -80 Push-Ups -10 KBS -60 Sit-Ups -10 KBS -40 Evil […]

Strength/Skill Front Squats 3×10 75%/19.3 Redo WOD 15 Min Window Complete: -15 C&J 95/65 -15 KBS 53/35 -12 C&J 115/80 -12 KBS 53/35 -9 C&J 135/95 -9 KBS 53/35 Remainder […]

Strength/Skill Tabata Core ?Rnds WOD 24 Minutes Every 6min Window complete: -15 Box Jumps 24/20 -25 Wallballs -15 Deadlift 225/155  

Skill/Strength 19.2 Redo/20min free gym work on your weakness oly, gymnastics etc.. WOD 3 Rounds -21 Cal Row -15 Hang Cleans -9 Push Press

Skill/Strength 5×5 Squat Cleans WOD Skinny King Kong 10min AMRAP -1 Deadlift 365/255 -2 Muscle Ups -3 Squat Cleans 205/140 -4 HSPU 50 Double Unders at the end of each […]

Skill/Strength 5×10 Bench After every set AMRAP elevated push-ups(less drastic pike) WOD 15 Rounds -10 Cal Bike -15 Air Squats 15-18 Rx 18-21 LvL II

Skill/Strength EMOM -1 Power Snatch -1 Squat Snatch -2 OHS Light Weight Focus on proper TECHNIQUE!!! WOD 4 Rounds -30 Cal Row -25 Sit-ups -20 Lunges in place 53/35 -15 […]