WOD

3 Rounds of: 30cal Row 10 Ring Muscle Ups (sub- 20 Chin Ups) 15 Lateral Burpee Box Jumps…24/20″ 4min Rest For Time (25min Time Cap) ... Read More

ENDURANCE: 1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time    OLYMPIC- Clean n Jerk

With a partner complete the following: 100m Reverse Sled Drag…180/90 100m Sled Drag…180/90 200m Farmers Carry…70/53 30 Burpee Over Wall (sub- 50 Burpee bar touch)... Read More

21…15…9 of: High Double Dip Wall Balls…20/14…12/10′ Power Cleans…165/115 (EMOM of (2) 10m Shuttle touch) For Time (12min Time Cap)   

3 Rounds of: 50 Wall Ball Sit Ups…20/14 50 Russian Twists…20/14 15 Burpee Box Jumps…20/18″ 1min Rest For Time (15min Time Cap)   

2 Rounds of: 48 Pull Ups 50m Prowler Push…270/180 5min Rest For Time (14min Time Cap)   

1000m Row 5min Rest then: 5 Rounds of: 12 Thrusters…95/55 12 SDLHP…95/55 (EMOM 3 Burpee over Bar) For Time (17min Time Cap)   

2 Rounds of: 7min AMRAP of: 50 Double Unders 30 KB Swings…70/53 25 Box Jumps…24/20 20 HSPU’s…25 10 Bar Muscle Ups (sub- 10 Chin Ups,... Read More

ENDURANCE: 40min AMRAP of: 200m Run 15cal Row 20 Grasshoppers 20 Air Squats 20 Sit Ups 20 Push Ups 10 Burpees For Total Rounds   ... Read More

With a partner complete the following: 54…42…30…18 of: Hang Clean…115/75 S2OH…115/75 Pull Ups (both partners complete a light prowler push 50m each after each set…140/90)... Read More