5 Rounds For Time: 5 Clean and Jerks (155/105/95) 10 bar facing burpees 200m run CORE CASHOUT: 3 rounds NOT for time 10 toes toches to rig : 30 sec low plank holdRead More
Strength: Back Squat 5X2 all at 80% of 1rm (15 minutes to complete including the warm-up) WOD: 20-16-12 reps of Back Squat (95/55/65) *must clean weight off the ground Pushups Overhead Walking Plate Lunge (45/25) alt. each legRead More
Strength: Push Press (off the rack) 10 MIN EMOM (spend 5 mins working up to 75%) 2 Push Presses all at 75% of 1rm WOD: 20 MIN AMRAP 5 Pullups 10 Pushups 15 Wallballs (20/14/10)Read More
For time: 30 toes-to-bars 1 mile run 30 toes-to-bars 1 mile run 30 toes-to-bars *40 min time cap *RX+ is 1.5 mile of each but only if you can go under the time capRead More
Strength: Thruster or Overhead Squat 12 Min Heavy Single *athlete picks one (preferably their weakness) and spends 12 mins working to a heavy single for the day. Can come off the rack. WOD: 9 MIN AMRAP : Buy-In: 45/40/35 Cal Bike Time Remaining: 30 Double Unders (scaled version is 50 singles) 15 Thrusters (75/55) [Rest 3 Minutes]...Read More
Strength: Squat Cleans Every 2:00 min for 10:00 min Complete 2 Squat Cleans (Does NOT have to be touch and go) *Increase loads across each set *record last set of 2 WOD: 12 MIN AMRAP 15/12/9 Calorie Row 3 Squat Cleans (135/95/65) 15/12/9 Calorie Row 6 Squat Cleans (135/95/65) 15/12/9 Calorie Row 9 Squat Cleans...Read More
Strength: 10 min EMOM 1 deadlift at 80% of 1rm WOD: 2 Rounds For Time: 800 Meter Run 30 Wall Balls (20/14/12) 20 Deadlifts 185/125/105 *20 min time capRead More
