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, […]

Strength: Wendler deadlift WOD: “Helen” 3 rounds 400m run 21 kettlebell swings 53/35 12 pullups Extra credit: 3 prowler pushes down and back. Men add 10’s each trip, women add […]

Strength: Wendler squat and shoulder press WOD: for time 1,2,3,4,5 reps of front squat 155/105 box jump 36″/28″ then 1,2,3,4,5 reps of hang clean box jump then 1,2,3,4,5 reps of […]

WOD: “That’s your backup” for time 1000m row 30 burpees 30 double unders 30 box jump overs 30 dumbbell snatch 45/25 30 toes to bar 30 dumbbell snatch 45/25 30 […]