WOD

2x Row 300m 20 Band Pull aparts 20 Strict Push-ups 20 Cossack Squats 20 Down Dog Up Dog 20 Reverse Lunges Then…, With a 30:00 Clock “Nancy” 5 Rounds For Time 400m Run 15 Overhead Squats, 95/65# Remaining Time: Build to Heavy Clean

General Warm-up Then…, Every 10min. X 4 Rounds: 400m Row 400m Run 20 Kettlebell swings (American) 20 SlamBalls 30/20 20 Reverse Sit-Ups with 35/25# plate 20 Regular Sit-Ups with 35/25# plate 20 Russian Twists with 10# plate Rx+ is 30reps. *Try and go fast and get as much rest as possible.

In Teams of 2: z 35min. running clock... 2 Rounds: 50 Cal Bike 50 Pull-Ups immediately into: 2 Rounds: 50 Wall Balls 20/14 50 Alt. DB Snatch 50/35 immediately into: 2 Rounds: 50 Burpees 50 Single Arm DB OH Lunges 50/35 Can You finish in the time CAP? Happy Birthday Max Sr.

General Warm-up A Then.., Pause Front Squat; 15min (3sec in bottom); 3,3,3,3; (build) Then..., 15min. AMRAP: 15/12 Cal Row 10 Clean and Jerks 135/95 * RX+ After each round guys add 10lbs to the bar. Ladies add 5lbs. Then..., AMRAP 6:00 min x 2 rounds: 1min. of Toes to Bar 1min. of Plank 1min. of...

Warm-up A Then.., TGU- Review Then.., EMOM x 6min. 2 Turkish Get-Ups 53/35 *Alternate arms on the TGUs every other round Then.., 24min. AMRAP: 2 Rounds: 10 DB Bench Press 50/30+ 1 Rope climb 10 Barbell Bicep Curls 45/35lb immediately into; 2 Rounds: 10 DB Bent Over Rows (Ea. Arm) 50/30+ 50 Double Unders 10...

Class schedule today : 8am, 9am and 10a. General warms-up Then…, Teams of 2: Only 1 works at a time…. 2 Runs (200m each) 4 Power cleans (135/95 lbs) 6 Thrusters (135/95 lbs) 8 Hspu 10 Burpees 12 Toes to Bar 14 Box jumps 16 Kettlebell Swings 53/35 18 Wall Balls 20/14 20 Slam Balls…

One Set Thoracic Bridge Rotation - 5 e/s Quadruped Leg Extension - 15 e/s Star Plank - 1:00 e/s 100 Dubs Then…, Skills Double KB Snatch - 4 x 5 Or Double Kb Swing - 4 x 10 Then..., Every 5min. x 7 Rounds: 15 Pull-Ups 5 Deadlifts (Climbing) 400m Run *RX+ is 5 Muscle...

General warm up A Then.., 10min. to get as far as possible... 10-20-30-40-50 Russian KB Swings 70/53 1-2-3-4-5 Wall Walks Then.., Back Squat 5551; 5,5,5,5 (Build with each set- strict TEMPO is key here) Then..., For Time: 50 Snatches 75/55 (RX+ 95/65) 50 Overhead Squats 50 Back Rack Lunges * 5 Burpees EMOM until finished...

General Warm-Up Then…, 0-10min. 1 Round: 1000m Row 50 SDHP’s 95/65 30 Wall Balls 20/14 10-20min. 100 Ball Slams 30/20 20-30min. 1 Round: 800m Run 50 Front Squats 95/65 30 Pull-Ups

General warm up B Then…, Teams of 2 35min. to finish… 3 Rounds: 30 Toes to Bar 30 Burpees 30 Power Snatches 100/70 Cal Assault Bike 2 Rounds: 30 Toes to Bar 30 Burpees 30 Power Snatch 100/70 Cal Assault Bike 1 Round: 30 Toes to Bar 30 Burpees 30 Power Snatch Can you finish?!