WOD

Skill: Kipping and butterfly pullups  Strength: Work to a heavy single thruster  Conditioning: “FRAN”21-15-9  Thrusters 95/65/45lbs  Pullups  ***Core cashout if time permits

Strength: Split or push Jerk off the rack 6.5.4.3.2.1 work to heavy single  Conditioning: 7 MIN AMRAP  10 Cal Bike  10 push presses 95/65/55lbs  Rest 2... Read More

Conditioning: 9-15-21 reps of: Overhead squats 115/85/65lbs Power cleans 115/85/65lbs   Run 400 meters after each round

Strength: “Bring Sally Up Song” with the barbell only. 45/35/25lbs  Conditioning:   3 Rounds for Time 500 meter row 10 Deadlifts (bodyweight) 15 burpee box jumpovers... Read More

CompWod:  10 round for time:  7 power clean and jerks 135/95/65lbs  7 Bar facing burpees  Regular classes:  Skill: Rope Climbs  Conditioning: Buy in: 800m run ... Read More

6 ROUNDS FOR TIME: “Loredo” 24 air squats 24 pushups 24 walking lunges 400m run

Skill: HS Walks Conditioning: 21-15-9 Hang power snatch 115/85/65lbs Lateral bar facing burpees

Strength: Press work to a heavy double Conditioning: 2 rounds for time:  20 front squats 95/65/45lbs 15 Cal row  10 Vups

Skill: Turkish getups 16 min EMOM  Min 1: 25 double unders or 50 singles  Min 2: 10 TTB Min 3: 10 Goblet squats Min 4:... Read More

COMPWOD 3 rounds: 75 DU  7 ring muscle ups  Rest 5 mins then 21-15-9 Squat cleans 115/75/65lbs Push Press 115/75/65lbs  Regular classes  Bench press 5×10 stay at... Read More