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