Strength: Wendler shoulder press WOD: for time 21, 18, 15, 12, 9, 6, 3 reps of push press 95/65 burpee box jumps 24/20  

Strength: Wendler deadlift WOD: for time 800m run 40 kettlebell swings 53/35 40 pushups 800m run 30 KBS 30 pushups 800m run 20 KBS 20 pushups      

Strength: Wendler backsquat WOD: “Karen likes to party” 150 wallballs 20#/14# *EMOM 3 toes to bar LV2  125 wallballs 16#/10# with 3 knees to elbow every minute LV1  100 wallballs […]

EMOM: 7 minutes, 1 clean complex 1 high hang squat clean 1 hang squat clean 1 clean & jerk 95/65 or less. This is not a test of strength, but an […]

Strength: Wendler bench press WOD: for time 500m row 50 double unders 50 push ups 400m row 40 double unders 40 pushups 300m row 30 double unders 30 push ups […]

Strength: Wendler deadlift WOD: 3 minute AMRAP 5 deadlift 275/205 10 toes to bar **3 minute rest** 3 minute AMRAP 5 deadlift 225/185 10 knees to elbow **3 minute rest** […]

Strength: Wendler shoulder press WOD: for time 400m row 40 shoulder to overhead 95/65 40 box jumps 40 burpess 400m row *20 minute cap  

Strength: Wendler squat WOD: for time buy in: 50 double unders 10 handstand push ups 5 squat cleans 185/115 8 handstand push ups 4 squat cleans 6 handstand push ups 3 squat cleans 4 handstand […]

WOD: “Partner Party” 30 minute AMRAP 200m run pace setter while other partner completes 6 handstand push ups 9 deadlift 135/95 12 sit ups 15 air squats ************************************ Work together […]

Strength: Wendler bench press then Bench drop set. Once through. Don’t go heavier than the following unless you’ve done them before. Men AMRAP 165, 145, 125, 105, 85, 65, 45 Women AMRAP 102, […]