WOD

3 sets 5/5 Bulgarian Split Squats 100′ SB Carry 5 Supinated Grip Pull Ups 4 Rounds 1 Minute Max Box Step Overs 50/35s 1 Minute... Read More

Murph Prep AMRAP in 12M 200 Meter Run 10 Strict Pull Ups Rest 6 Minutes AMRAP In 12M 200 Meter Run 20 Push Ups Rest... Read More

For Time1-2-3-4-5-6-7-8-9-10 Squat Cleans 185/125 Floor Press 185/125 30 Double Unders

Back Squat 40/5, 50/5, 60/5, 50/5, 40/5 OTM for 21 Min M1: 10 BBJO 24/20 M2: 8 DB Thrusters 50/35 M3: 12 Toes to Bar

In 10 Minutes Building in pace Row 15/10 Cals 3 Strict Pull Ups “Smooth Operator” AMRAP in 20Minutes 30 Overhead Squats 95/65lbs 30 Box Jumps... Read More

4 Rounds   100′ Farmers / Waiters Carry 6 Tempo Ring Rows 31X2 AMRAP in 5 Minutes 21 Power Snatches 95/65lbs 21 Burpees over Bar 21/16... Read More

OTM for 10 Minutes 3 Snatch Balance AMRAP in 15 Minutes 30 Double Unders 15 Hang Power Cleans 115/85lbs 30 Double Unders 15 Push Jerks... Read More

Build to Heavy Turkish Get Up  Build to heavy Weighted Pull Up  4 Rounds For Time18/12 Cal Row 15 Box Jump Overs 24/20 12 Toes to... Read More

Teams of 2 For Time 2 Rounds each 20/15 Cal Echo bike 10 Handstand Push Ups 15 Deadlifts 135/95lbs then2 Rounds each 20/15 Cal Echo... Read More

Bench Press 70/5, 80/3, 90/1 80/4×4 0-10 Minutes 21-15-9 Calorie Row Wall Balls 20/14 10-20 Minutes 21-15-9 Calorie Bike Wall Balls 20/14 20-30 Minutes 21-15-9... Read More