WOD

Nicole AMRAP in 20 minutes 400 Meter Run  Max Pull Ups

Bench Press 75/5, 85/3, 95/1+ 3 Rounds for Time 21 Cal Bike or Row 21 Hand Release Push ups 15 Cal Bike  or Row 15... Read More

2022 Quarterfinals Workout 4 For time:8 wall-ball shots 20/14 to 10′  4 shuttle runs   1 rope climb 16 wall-ball shots  8 shuttle runs  2 rope... Read More

Deadlift 80/3×3 RX 2 Rounds 10 Bar Muscle Ups 20 Bar Facing Burpees 30 Sumo Deadlift High Pulls 43/29kg 90 Double Unders

Press 75/5, 85/3, 95/1+ Strict Pull Up  Build to heavy Single Teams of 3 AMRAP in 18 Minutes Bike 10/7 cals…Row 10/7 cals…1 athlete rest... Read More

Snatch Balance 2s Pause *OTM 10M 5 Rounds 200m Run 12 SHSPU *Squat Snatch R1: 15 @ 65/45# or 35% R2: 12 @ 95/65# or... Read More

In Teams of 2 4 Rounds For Time 1000/800M Row…Partners Split 400m Run…Both Run 60/40  Calorie Bike…Partners Split 400m Run…Both Run

Bench Press 70/3, 80/3, 90/3 AMRAP in 20 Minutes 5 Strict Chest to Bar 10 Ring Push Ups 20 Box Step Ups 24/20

AMRAP 4 minutes Bike 10/8 Cals 10 burpee pull ups 20 STOH 95/65lbs 30 Toes to Bar 40 Thrusters 95/65lbs 80 Double Unders Rest 2... Read More

Teams of 2 4 Rounds For Time Partner A:  200m Run + 10 Burpee Box Jump Overs  Partner B: 20/15 Cal Row + 200m Run... Read More