10 x 1 squat clean (super set with 2 box jumps to a challenging box) rest then amrap in 12 min 20 cal row 10 chest to bar pull ups 20 jumping lunges READ MORE
emom for 8 min 3-5 deadlifts (no drops, you can work up) rest then amrap in 10 min 20 double unders 9 overhead squats 135/95 11 handstand push ups READ MORE
teams of 2 amrap in 12 min 2 rounds 3 min bike cals 3 min burpees rest 10 min then FESTIVUS WOD 4 – Hang On We’ll Sync Up! With an 8-minute Running Clock Divide and Conquer Buy In(This means you share the work, split it anyway you want, one athlete works at a... READ MORE
4 x 3 hang power snatch 3 x 3 hang squat snatch rest then With a 15-minute Running Clock ( complete as a team or on your own) PART 1: Athlete 1 Completes 21-15-9– Hang Power Snatches 85/55– Wall Balls— while athlete 2 cheers on athlete 1 PART 2: Athlete 2... READ MORE
amrap in 10 min partner A rows for cals partner B completes one round of 4 db devil presses 35/20 6 db box get overs 8 db reverse lunge (tag and switch after each round completed. you’ll have a row score and a rounds score) rest 8 min then with a running clock complete 3... READ MORE
4 x 10 back racked static lunges (work up in weight) 4 x 5 strict pull ups (sets can be done in between lunge sets) rest then “Rodeo” amrap in 12 min 5 clapping pull ups 10 clapping push ups 20 jumping air squats READ MORE