WOD

4 Rounds not for time6 Push Ups or HSPU6 Lunges6 Burpees6 Air Squats “Mr. Anderson”10 Rounds For Time15 Wall Balls 20/14lbs30 Double Unders

100m suitcase / waiters carry per side5/5 windmills6/6 Turkish Sit Up 3 Rounds Not For TimeBackwards run 200m5 Max Height Vertical Jump “I Know Kung... Read More

“You’re Faster Than This”30-20-10Double DB Squats 50/35sDB Facing Burpees Rest 2 minutes “Don’t Think You Are”21-15-91 Arm DB Overhead Squat 50/35DB Facing Burpees Rest 2... Read More

Weston (Running)5 Rounds For Time:800 M Run200m Farmer’s Carry 50/35lbs50m Waiters Walk-Right Arm 50/35lbs50m Waiters Walk-Left 50/35lbs  

OT90s For 12 MinutesS1: 45 second HS Hold on WallS2: 45 second Parallette Shoot ThroughsS3: 45 second Wall Walk UpS4: 45 seconds Stretch Body Hold... Read More

Warm Up2 setsBanded Scarecrow 30sBand Good Mornings 30sReverse Snow Angels 30sWeighted Elephants 30s  aka death march Strength 1OTM for 8 Minutes3 KB Press + 3... Read More

Two sets of:30 seconds of eachS 1 –  Alternating Reverse LungesS 2 – Banded Lateral Monster WalkS 3 – Banded SquatsS 4 – Side Plank... Read More

3 Rounds DB Suitcase Deadlifts 7/7  40X1 Single Arm Extended Glute Bridge 8/8…hold DB like a bench press then glute bridge on ground Reverse Snow... Read More

Warm Up 2 sets 60 seconds Jumping Jacks 30/30s Side Plank Reach Throughs 60 seconds Down Dog to Cobra 30 seconds Lateral Line Hops 60... Read More

Tabata Warm Up “The Truffle Shuffle”For Time in Teams of 2800m Run…athletes run togetherthen athletes alternate Full Rounds for 8 Rounds4 Right Arm Hang Snatches6... Read More