Skill/Strength                        Attack Your Goat!        AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 16 Calorie Assault Bike 4 Power Cleans (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Calorie […]

Skill/Strength Bench Press 5×5 @ 80% WOD 5 Rounds 9 Power Snatch @ 95/65 15 Wall Balls 20/14 200 m Row

SKILL/STRENTGH TABATA ABS WOD Teams of 2 AMRAP 7: 40 Back Squats (155/105) 40 Back Squats (185/125) AMRAP Back Squats (225/155) Rest 3 Minutes 40 Bench Press (135/95) 40 Bench […]

Skill/Strength  3×20 GHD 3×15 Back Ext WOD 60 Double Unders 30 Dumbell Snatches 50/35 60 Double Unders 30/21 Cal Row 60 Double Unders 30 TTB 60 Double Unders 30/21 Cal […]

Skill/Strength  Bench 5×3 @ 85-90% WOD 5 Rounds 9 Burpee Box Jump Overs 15 Dumbell Front Squats (50/35) 15/12 Cal Assault Bike

Skill/Strength On the Minute x 16 (4 Rounds): Minute 1 – 3 Power Snatches + 3 Overhead Squats Minute 2 – Rest Minute 3 – 5 Squat Snatches Minute 4 […]

Skill/Strength  Pause Front Squat Heavy Single WOD 4 Rounds, On the 4:00: 12 Thrusters (95/65) 15/12 Calorie Bike 200 Meter  Sprint

Skill/Minutes Snatch Strength Athlete pick weights 0-5: Heavy Triple Overhead Squat Minutes 5-10: Heavy Double Snatch Balance Minutes 10-15: Heavy Single Hang Squat Snatch WOD 5 Rounds: 400 Meter Run […]

Skill/Strength 7 Sets, On the 2:00: 3 Hang Squat Cleans + Split Jerk *30 Double-Unders Before Each Set. Athlete’s Choice on Weights. WOD Every Minute on the Minute x 16 […]