WOD

skill: double unders conditioning: “Rose Garden” 50 double unders 40 kb swings 53/35/26# 30 cal row 20 kb front rack reverse lunges 53/35/26# (10 each... Read More

“Kong Toy” 21-15-9 400m run hang power snatch 95/65/45# stick facing jumps  24/20/16″ wall balls 20/14/10#

“E2” 2 rounds of: 1 minute max bench press 115/85/55# 1 minute rest 1 minute bus driver squats 25/15/10# 1 min rest 1 minute strict... Read More

“Rankel” 20 minute amrap of: 6 deadlifts 225/155/105# 7 burpee pull ups 10 kb swings 70/53/35# 200m run

strength: clean and jerk 1-1-1-1-1 work up to a heavy 1 rep max conditioning: 1 mile bike sprint  

“Beep Test” EMOM 20: 5 thrusters 75/55/35# 5 pull ups 5 burpees *If/When you cannot complete the 15 reps (5-5-5) in one minute, switch to... Read More

skill: rope climbs conditioning: “Elliott” 3 rounds of: 20 dumbbell snatches 50/35/20# (10 each arm alternating) 1 rope climb 20 weighted box step ups (20″... Read More

strength: back squat 5-5-5-5-5 *work up to a heavy set of 5 conditioning: sled play

“9/11 TRIBUTE” -MEMORIAL WOD For Time *911 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (170/115... Read More

warm up: 1 mile bike conditioning: “Christine” 3 rounds of: 500m row 12 bodyweight deadlifts 21 box jumps 24/20/16″