WOD

“Jackie” 1000 meter row 50 thrusters 45/35/25lbs 30 pullups

Core work 1 min low plank hold 1 min side plank hold 1 min other side plank hold 25 abmat situps 25 twists with Med... Read More

Front squats pause 2 sec 5×3 add weight each set 8 min AMRAP 10 box jumps overs 24/20/14in 9 dumbbell push presses per arm 50/35/20lbs... Read More

Skill double unders For time: 21-15-9 Cal Bike Snatches 95/65/55lbs TTB  

Compwod 4pm Teams of 2 for time *must bike at the same time * reps must be split into 1-1 “I go, you go” 40... Read More

Karen 150 wall balls for time 20/14/10lbs Rest 5 mins then cash out 1 mile run as fast as possible. If you have a vest,... Read More

Skill: Handstand walks Conditioning: For time: 10.9.8.7.6….1 reps of Back squats 155/115/85lbs clean from the floor V-ups

Strength: 5.4.3.2.1  work to heavy single deadlift Conditioning: 3 min AMRAP Row 250 meters With the remeaning time, max double unders 3 min AMRAP Bike... Read More

Skill: Rope Climbs For time: 5 rounds 10 Bench Press 135/95/65lbs 10 dips (rings or bars) Run 200 meters

4pm CompWod 7 min AMRAP 6 pullups 5 burpees 4 hang power cleans 115/75/45lbs 3 thrusters 115/75/45lbs Rest 5 mins 4 rounds for time 400... Read More