WOD

Strength  Front Squat 5×51 Arm DB Row 5×51 Arm DB Bench 5×5 For Max Reps3 Rounds2 minute Bike2 minute Row2 minute Dball or KB Front... Read More

Monkey Business”4 Rounds:400 Meter Run20 Dumbell Hang Clean & Split Jerks (70/50)20 Chest to Bar Pull-ups

Teams of 26 Rounds Each for Time21 Wall Balls15 Toes to Bar3 Squat Snatches 185/125lbs

Push Jerk 1RM International Qualifier Workout 1AMRAP in 9 MinutesHang Power Snatch 75/55 lbsOverhead Squat 75/55 lbs30 Double Unders 3/3, 6/6, 9/9, 12/12,… etc.

Build to 1RM Power Clean Teams of 2 For Time60-40-20Bench Press 155/105Power Clean 155/105

“Freight Train”2 Rounds For Time200 Foot Shuttle Run (25ft increments)25 Push Ups200 Foot Shuttle Run (25ft increments)25 Pull ups200 Foot Shuttle Run (25ft increments)25 Thrusters... Read More

Teams of 2AMRAP in 20 MinutesPartner 1:400m run Partner 2:6 Power Snatch 135/95lbs12 Overhead Squat 135/95lbs18 Toes to Bar*Partners switch when P1 finishes the run... Read More

Deadlift 1RM*build to a 1RM over 12 minutesMaryAMRAP in 20 minutes5 Handstand Push ups10 Pistols15 Pull UpsorCindyAMRAP in 20 minutes5 Pull Ups10 Push Ups15 Air... Read More