Partner wod (Run together ) 100 double unders 80 wallballs 20/14 60 sit ups 40 box jumps24/20 20 kettlebell swings (53/36) 800 meter sand bag run 100 double unders 80 wallballs 20/1460 sit ups 40 box jumps 24/20 20 KBS 600 meter sandbag run 100 double unders 80 wallballs 60 sit ups 40 box jumps […]

Strength Back squats 4*8 Conditioning For Time 800 meter Run 50 Hang Power Cleans (115/75 lb) 600 meter Run 30 Hang Power Cleans (155/105 lb) 400 meter Run 10 Hang Power Cleans (185/125 lb)

strength Bench Press 6*5 bent over DB row 5*8/8 Conditioning 5rds 10 Back squats 135/95 10 Push Jerks 135/95 8 HSPU Adv rx 155/105

Strength Barbell Good mornings 4*8 Deadlifts 6*2 @85 to 90% Conditioning 3 Rounds for Time 13 Push-Ups 13 Sit-Ups 13 Box Jumps (24/20 in) 13 Kettlebell Swings 70/53 13 Push Presses (95/65) 13 Walking Lunges (each leg) 13 Mountain Climbers 13 Knees-to-Elbows 13 Dips 13 Air Squats 13 Back Extensions 13 Burpees

Strength Snatch grip Press (behind the neck) 4*4 Overhead squat (1sec pause on your first rep) 5*3 Conditioning For Time 20 Power Snatches (95/65 lb) 5 Chest to bar 15 Power Snatches (105/75 lb) 10 Chest to bar 10 Power Snatches (115/85 lb) 15 Chest to bar 5 Power Snatches (135/95 lb) 20 Chest to […]

Memorial Wod Hot Shot 19 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run

Midline 5 rounds 15 v-ups 15 hollow rocks 15 Reverse crunches 30 sec hollow hold 1 min plank Conditioning amrap in 16 minutes 4 Muscle ups ( or 8 chest to bar) 20 wallballs 30/20 15/12 Cal row

Strength EMOTM for 14 mins min 1- 2 Push Press @ 80%min 2 – 40 double unders Conditioning 5 Rounds for Time 5/5 Renegade Rows (50/35 lb) 10 front rack Dumbbell Lunges (50/35 lb) 5 Dumbbell Push Press (50/35 lb) 15/12 calorie Assault Air Bike adv rx 70/45 Conditioning

strength Back Squats 6*2 (1st rep paused 5 secs) conditioning For Time 20-16-12-8-4 reps of: Bench Presses (155/105 lb) Calorie Row Overhead squats

Partner WODrx weight 135/85 400 meter run with a sandbag 100 double unders 50 deadlifts run 400 meters 80 air squats 40 push press 400 meter run 60 box jumps 24/20 30 hang squat cleans 400 meter run 40 pull-ups 40 front rack barbell lunges 400 meter run 20 burpees 10 squat snatches