WOD

Aerobic Day 28 minute AMRAP 10 Lateral Burpees over Bar 20 Box Jump Overs 500m Row Rest 2 minutes after each set

Squats Every 90 seconds for 6 sets Front Squats 5-4-3-3-4-5 20 seconds max Strict Pull-ups MetCon 10 minute EMOM 4 UB Thrusters(115/85) AMRAP until :45... Read More

Squats Every 90 seconds for 6 sets Front Squats 5-4-3-3-4-5 20 seconds max Strict Pull-ups MetCon 10 minute EMOM 4 UB Thrusters(115/85) AMRAP until :45... Read More

Teams of 2 60-50-40-30-20 Cal Row 32-28-24-20-16 Hang Power Snatch(115/85) Box Jump Overs(24/20)

20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters(50/35) 6 toes-to-bar 24 double unders

24 minute Running Clock Cal Row On the 0 4 8 12 16 20 10 bench Bent over rows 8 Cossack Squats 4 Ring Pull-ups... Read More

Performance Care EMOM 12 M1- :30 Plank to Wall Shifts M2- 8 Single Arm DB Z Press(each arm) M3- 5 moderate Deadlifts(all singles and double... Read More

AMRAP 6 8 Wall Balls 8/7 Cal Bike 8 V-Ups REST 3 MINUTES AMRAP 6 20‘ DB OH Lunges(50/35)(10’R/10’L) 10 Pushups 10 Ab mat Sit... Read More

Squats Every 90 seconds for 6 sets Front Squats 4-2-4-2-4-2 (should be ending with a heavy double front squat) Strict Pull-ups 2-4-6-8-10-max UB (sets do... Read More

20-1 Wall Balls Every 3 minutes including 0 5 Synchro Burpees 8 Power Cleans(135/95)