WOD

STRENGTH 3 Rounds Each For Time Press + Thruster 500M Row 70%/5+3, 75%/4+2, 80%/3+1, 85%/2+2, 90%/1+3 18 Ring Dips Rest 3 Minutes then perform: 12... Read More

STRENGTH 9 Minute AMRAP 1,2,3,4,5,6,7,8,9… Every 1:30 for 9 Minutes Russian KB Swing  24/16 kg Back Squat MB Wall Ball  20#/16#  10’/8′ 70%/5, 75%/4, 80%/3,... Read More

Hotshots 19 6 rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters

STRENGTH Tabata This Every 2 Minutes for 12 Minutes Box Jump Overs 20″ Bench Press 5,4,3,2,1,1 Push Ups Pistols 6,6,6,6,6,6 Air Squats Inverted Row (Bar)... Read More

STRENGTH 5 Rounds For Time: Every 2 Minutes for 10 Minutes 10 Overhead Squats 52/34kg Deadlift 1,2,3,4,5 Up to 80-85% 20 Chest to Bar Pull... Read More

Every 8 Minutes for 40 Minutes 400 M Row 10 Strict Pull ups 15 Deficit Handstand Push Ups 20 Toes to Bar 25 Air Squats

STRENGTH 11 Minute AMRAP Every 3 Minutes for 15 Minutes 3 Squat Snatch 62/44 Press 5,4,3,2,1 Work to about 85-90% for the single 6 Box... Read More

Perform the following with a total partner score “Fran” with one partner working while the other rests. 21-15-9 Fran and the second couplet must be... Read More

STRENGTH 6 RDS for Time: Back Squat 4 Muscle Ups 5,4,3,2,1,1,1 16 KB Snatches 20/12 KG New 8,8,6,6,4,4 300 M Run