amrap in 16 min 5 pull ups 15 med ball cleans bear crawl (down and back) If you have gloves this is a good day to wear them. The mats will beat up your hands. READ MORE
3 rounds for max reps of the overhead squat with a 5 min clock 500m row 5 handstand push ups 10 burpees max overhead squats 135/95 rest 5 min READ MORE
Veterans Day Hero WOD (normal schedule) “Glenn” Complete for time 30 Clean and Jerks 135/95 1 mile run 10 rope climbs 1 mile run 100 burpees In memory of Navy SEAL and CIA Contractor Glenn Doherty…RIP Brother. READ MORE
teams of 2 complete 2 rounds for time: 100 back squats 100 bench press 100 toes to bar 100 box step up with wieght. **pick your own weights- “whatever your country fine ass wants to do” READ MORE
20.5 For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots Time cap: 20 min. you can start with the wall balls and then do the row. If you can’t get a muscle up the your score is the time you finish the wall balls and row. or the reps if you reach the... READ MORE
with a 24 min running clock Part A – amrap in 16 min 20 toes to bar 10 front squats 135/95 150 run Part B – with remaining time find 1 rep max for the squat clean READ MORE