A. Back Squat – 10RM, -5%, -10% B. WOD Choices: “Alpha” 105 Dubs 35 Burpee Box Jumps@24/20 75 Dubs 25 Burpee Box Jumps@24/20 48 Dubs 16 Burpee Box Jumps@24/20 “Bravo” 2:30 Accumulated Dubs 35 Burpee Box Jumps@24/20 2:00 Accumulated Dubs 25 Burpee Box Jumps@24/20 1:30 Accumulated Dubs 16 Burpee Box Jumps “Charlie” 200 Singles 35 […]

“Alpha” AMRAP 12 5 HSPU 7 Chest to Bars 9 Overhead Squats@95-115/65-80 “Bravo” AMRAP 12 5 HSPU with mat 7 Pull-Ups 9 Overhead Squats@75/55 “Charlie” AMRAP 12 5 Pull-Ups 7 HR Push-Ups 9 Front Squats@75-115/55-80 “Delta” AMRAP 12 5 Ring Rows 7 Push-Ups 9 Goblet Squats Extra Farmers Carry – 100 Meters x 3 Powell […]

A. Hang Clean + Front Squat – 1+1 Heaviest for the day B. Close Grip Bench – Heaviest triple C. WOD AFAP(as fast as possible) 25 Burpees Row 500 Meters

You shouldn’t have to slow down significantly here. Try to keep a strong pace, but one you can continue breathing at. There shouldn’t be too much lactic acid build up here, but this should still be tough. Row 12 Min@Sustainable effort + Transition :60 Sec + AB 12 Min@Sustainable effort + Transition :60 Sec + […]

A. Every 2 Min for 7 Rounds – 4 UB Power Cleans + 20-40 Dubs; Start@65# and go up, You don’t have to go up each round.  Scale with 15 Single doubles, :30 Sec accumulated double unders or 40-60 single unders. B.  Deadlift – 2-2-2-2-2; Start at 70% and build Extra Single Arm Suitcase hold – Max Time […]

A. EMOM 5 – 3 UB Power Snatch; Start@60% and go up each round B. Back Squat – 10RM, -5%, -10%, heavier than last week or 70% 1rm for your first set C. WOD Choices: “Alpha” AMRAP 15 15 Box Jumps@24/20 12 STO@115/80 9 Toes To Bar “Bravo” 15 Box Jumps@24/20 12 STO@95/65 9 Knees to […]

A. Choose one: Muscle-Ups – Max UB x 4; Rest :90 Sec Ring Thing Muscle-Up – Max UB x 3; Rest :90 Sec(only if you can do chest to bar) Strict Chest to Bar Chin-Up + Dip – 3-5 + 3-8 x 5; Rest :90 Sec Strict Chin-Up + Dip – 3-5 + 3-8 x […]

Open WOD 15.5 27-21-15-9 Row for Calories Thrusters Alpha – 95/65 Bravo – 75/55 Charlie – 65/45 Delta – 45/35

Establish a heavy single of each A. Deadlift B. Push – Press C. Front Squat Not looking for a PR, but if you get one…..

Row 10 Min :50 Sec@Cardio Pace :10 Sec@100% + Rest 3 Min + AB 10 Min :50 Sec@Cardio :10 Sec@100% + Rest 3 Min + 10 Min 10 Meter Shuttle :60 Sec Hollow Rock :30 Sec + Rest 3 Min + 10 Min Double Unders or singles :60 Sec Farmers Carry :60 Sec