WOD Buy in: 85 Plate Ground to Overhead 45/25 5 Rounds: 34 Ring Rows 34 aIr Squats 34 Crunches 34 Hang KB Snatch 35/26 *Every 10 Minutes 2 Rope Climbs […]

Strength On a 15 min Clock: Find 2 rep max Thruster Partner WOD 300 Calorie Assault Bike *15 Push-ups when athlete gets off bike **one athlete works while the other […]

Strength Bench Press Perform 5 reps every 2 mins for 16 mins (8 sets) WOD 39-27-15 Calories on the Rower Med Ball Cleans 20/14 Pull-ups  (Scaled: jumping pull-ups) *33-22-11 Calories […]

Strength Every 90 seconds for 5 rounds perform 3 Push Press *record weight on board WOD For time: 200m run 20 Shoulder to Overhead 95/65 -2 min rest- 400m run […]

Strength Front Squats 5 sets not for time: 3 Tempo Squats 3-2-1 (3 seconds down, 2 second hold at bottom, 1 second up) *increase weight but do not break posture […]

Conditioning Death by 25 ft shuttle sprint WOD 14-12-10 Power Snatches 95/65 -30 Double Unders after each set (50 singles) 10-8-6 Power Snatches 115/75 -30 Double Unders after each set […]

STRENGTH Squat Cleans Every 2 mins for 16 mins (8 sets) Perform 1 Squat clean + 2 Front Squats *Score will be heaviest weight completed WOD 3 Rounds: 400m Run […]

Skill Rowing WOD In Teams of 2: 7,000 Meter Row One Partner rests while the other works Sub 27:00 = RX+ Sub 29:00 = RX *38 min cap (if uneven) […]

Strength Bench Press 30 @ 95/55 25 @ 115/75 20 @ 135/85 15 @ 155/95 10 @ 185/105 *9 min cap WOD For time: 10-8-6-4-2 Squat Cleans 155/105 *Tower run after each […]

Strength Backsquat WOD 18 min amrap 30/21 Cal bike 12 Strict Pull-ups 12 Burpees 12 Alt Dumbbell Snatch 55/35