This WOD (both parts) was written by Alex for his going away WOD…so blame him. We wish him luck, great health and happiness….most of all we hope his calves grow at least to the size of a young school girl. Teams of 2 complete for time 100 Double Unders 50 handstand... READ MORE

5 x 5 back squat (across) rest then 27-21-15-9 of: cal row power snatches 75/55 READ MORE

5 x 5 press rest then   complete the following chipper for time: 200m run 150 double unders 100 lunge steps 75 squats 50 sit ups READ MORE

20 min: work up to a heavy clean and jerk rest then amrap in 12 min of: 3 power cleans 185/135 3 front squats 3 push or split jerks READ MORE

5 x 5 bench press rest then with a running clock: amrap in 7 min of burpees to a plate (plate height increases every 25 reps) from min 7 to 8 amrap of pull ups score is total reps for both amraps READ MORE

Complete 2 rounds for time unknown distance run (approx 1.3 miles) 15 deadlifts 275/185 200 m farmers walk with 2 kettle bells 24/16 READ MORE

15 min of open strength time (use this time to hit some strength movement ie back squats, heavy cleans, or whatever your country ass needs to do to get strong) rest then AMRAP 20 min 5 Thrusters 95/65 7 Hang Power Clean 10 SDLHP READ MORE

10 min work on the tall jerk start with a press, once bar reaches eye level, push yourself into the split jerk once you get heavy you can move to a push press then jerk ( https://instagram.com/p/8ynpQnJXTA/ ) rest then For time: 200m Run 15 Ring Dip 25 DU 200m Run 20 Ring Dip 50... READ MORE

every  2 minutes for 10 min 1 Power Snatch + 1 Squat Snatch + 1 OHS rest then complete for time 25 power snatches 95/65 25 chest to bar pull ups 25 alt DB squat snatches 35/25 25 kipping pull ups 25 overhead squats 95/65 25 strict pull ups READ MORE

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a... READ MORE