Team WOD for AMANDA and AARON Teams of two complete the following WOD with a running clock of 24 min: PART A:   you have 10 min to work up to a max weight squat clean thruster the combined weight of both max lifts is your score for PART A. PART B:   at  10:01  amrap with the... READ MORE

4 x 3 split stance presses rest then amrap in 10 min of 24 kettle swings 10 KB one arm thruster (right) 10 KB one arm thruster (left) 14 toes to bar READ MORE

amrap in 15 min of: 400m run down and back sled push 225 /165 rest 5 min amrap in 15 min of: 400m run 500m row READ MORE

6 x 3 tempo back squats (use a slow count of 3 to reach the bottom then fire up really hard) rest then amrap in 10 min 25 cal row 16 chest to bar pull ups 9 shoulder to overhead 135/95 READ MORE

work up to a heavy  two pause snatch (pause below knee, pause above knee then snatch) rest then 2 rounds for time 40 wall balls 40 deadlifts 135/95 4o box jumps READ MORE

5 x 5 bench press ( work up ) rest then amrap in 16 min 100 sit ups 75 static lunge steps 50 mountain climbers (shin touches arm) 25 burpees READ MORE

work up to a 1RM for the snatch in 35 min rest then amrap in 5 min of 5 muscle ups or 10 chest to bar pull ups 10 cleans 155/105   READ MORE

MQ – EVENT 4 21-15-9 reps for time of: Deadlifts Box jumps Handstand push-ups Men use 225 lb., 24-inch box Women use 155 lb., 20-inch box READ MORE

5 rounds for time of: 75-lb. squat snatches, 10 reps 30-second chin-over-bar hold 75-lb. squat snatches, 10 reps 60-second plank hold 75 m sprint       READ MORE

3 giant sets of 12 unbroken deadlifts + 6 bent over rows you may use two bars and work in with each other. rest then 100 burpees for time rest then tabata push ups READ MORE