WOD

STRENGTH 7 Minute AMRAP Front Squat 10,8,6,4,10 7 Deadlifts 90kg/60kg *Last set of 10 should be heavier than last week 7 V-Ups Bent over Row...

AMRAP as possible in 8 Rounds of : Extra: 45 Seconds of Glute Ham Sit Ups Run 1 Mile 45 Seconds of Shoulder to Overhead...

STRENGTH For Time: Alternating Minutes for 14 Minutes 600M Row Performance: 1 Minute Rest Odd Minute: Clean to Thruster to Jerk x2 with 65% of...

“BRADLEY” 10 Rounds For TIme 100 Meter Sprint 10 Pull-Ups 100 Meter Sprint 10 Burpees 30 Seconds Rest U.S. Air Force Senior Airman Bradley R....

STRENGTH 3 Rounds “Fight Gone Bad Style” Back Squat Wall Balls 70%/5, 75%/4, 80%/3, 85%/2, 90%/1 Double Unders Then Max Reps @70% V-ups *add 1-2...

STRENGTH “ELIZABETH” EXTRA / OPTIONAL Every 1:30 for 9 Minutes 21-15-9 8 Rounds 3 Close Grip Bench Press Ring Dips 150m Sprint 5 SL RDLs...

EMOM for 10 Minutes For Time: 10 Russian Swings Run 800 Meters 10 Ring Supported Leg Raises Then 5 Rounds of: 15 Thrusters 15 Box...

STRENGTH AMRAP in 30 minutes with a partner with only 1 partner working at a time of: Front Squat Row 1000M 10,8,6,6,8,10 30 Handstand Push...