10 min work up to a heavy split jerk rest then amrap in 12 min of 15 KB sumo deadlift high pulls 10 burpee box jumps 5 strict handstand push ups READ MORE
emom for 12 min swiching every min of: double under work 7 HR push ups rest then with a 5 min clock amrap 25 toes to bar 50 double unders 15 squat cleans 135/95 rest 5 min then repeat (this is a scaled version of 2016 open wod 16.2 we will re-visit 16.2 later this month. So this... READ MORE
Teams of 2: AMRAP 20: 75 Wallballs (20/14) 150 Meter Farmers Carry (DB70/50 + barbell 45/35) 75 Calorie row 150 Meter Fireman Carry 75 Meter yoke carry READ MORE
Hero WOD “Jenny” AMRAP in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with... READ MORE
emom for 10 min of: 2 power snatches (must get under the bar in a solid power position finish, no muscle snatch, no sloppy shit) rest then complete for time: 50 burpees 800 m run 50 burpees READ MORE
4 x 10 bench press rest then amrap in 12 min of 16 box step ups holding dumbell 70/50 10 dumbell hang squat cleans 35’s/25’s 6 strict handstand push ups READ MORE
Teams of two complete the following for time 100 Kettlebell Swings (24k/16) 50 Box Jumps (24/20) 800m Run 80 Kettlebell Swings 50 Box Jumps 800m Run 60 Kettlebell Swings 50 Box step ups with Kettlebell only one person can work at a time. break up reps as you see fit. complete... READ MORE