WOD

General Warm--up Then.. Clean Warm-up.... Every 2min. x 7 Rounds: 15 TTB 3 Squat Cleans (climbing) Pick something around 60-65% to start and add whenever you feel like you can, if you can. Then.., Back Squat 2,2,2,2 @ 40X0 *if paused longer than 0sec at the top - set is over Then..., 3-4 Rounds NFT...

Monday Chipper 35min. running clock... 2 Rounds: 25/18 Cal Bike 25 Deadlifts 225/155 immediately into: 2 Rounds: 25 Wall Balls 20/14 25 Jerks 115/75 immediately into: 2 Rounds: 25 Burpees 25 American KB Swings 53/35 *RX+ is 30 reps of everything. Finish With: Light pace mile run ( 3x around the block )    ...

General Warm-up Then.., 5min. AMRAP of: 8 Alt. DB Snatches 50/35 9 Push-ups 10 Air Squats Rest 1min. x 2 Rounds immediately into; 5min. AMRAP of: 8 DB Power Cleans 50/35 9 Push-ups 10 Bodyweight Lunges Rest 1min. x 2 Rounds immediately into; 5min. AMRAP of: 8 DB Push Press 50/35 9 Push-ups 10 Step...

General warm-up Then.., For Time: 2 Rounds: 50 Cal Row 25 Snatches 135/95 2 Rounds: 400m Run (100m intervals) 25 Clean and Jerks 135/95 2 Rounds: 50 Cal Assault Bike 25 Thrusters 135/95 *No rest between sections. Only 1 person works at a time. Teams of 2. This is going to be a spicy one!…

General Warm-up Then.., Every 2min. x 10 Rounds: 3 Front Squats *Share your weights quickly and only go as heavy as you can without failing and in the 2min. window. *You are welcome to start light and build as gradually as you like. Then…, 15min. AMRAP 200m Run 5 Muscle ups or 10 Ring dips….

General Warm-up Then..., Clean warm-up Then.., 28min. EMOM: Min. 1) 60 Double Unders Min. 2) 200m Run Min. 3) 2 Rope Climbs Min. 4) 1 Clean and Jerk (Climbing) *Try to hit a max clean and jerk! Start at about 60% and build. *RX+ is Legless rope climbs Then.., 40-30-20-10 Ball Slams 30/20 80-60-40-20 Russian...

Each WOD has a 10min. Time CAP. 2min. rest between sections 3 Rounds: 15 OHS 95/65 (RX+135/95) 400m Run Then.., 3 Rounds: 20 Pull-Ups 20 Bench Press 135/75 (RX+155/85) Then.., 3 Rounds: 25 Wall Balls 20/14 25 Box Jumps 24/20 This should be really fun :) Go hard on each section to get as much...

General Warm--up Then...., 2 Rounds: 5min. EMOM: 15/12 Cal Row immediately into; 5min. EMOM: 10 Deadlifts 225/155 immediately into; 5min. EMOM: 10 HSPU's This is 30min. straight. Stay at each station for 5min., then move to the next. 2 Rounds! RX+ Option: Strict HSPUs 10min. finish... 10 Rounds: 10 Ball Slams 30/20 10 Toes 2...

General Warm-up Then…, 15min for a 2rep max thruster… Then…, “Jackie” For Time: 1000m Row 50 Barbel Thrusters 45/35 30 Pull-Ups Finish with… 12 Rounds: 12 Ball Slams 30/20 12 Push-ups