OHP 3×5 or Front Squat 6×3@75% 2 person TEAM WOD Buy in: 150 DUs each then: 50 C&J – reps only count when partner is hanging from bar with chest touching (switch upon failure) Scale: Buy in: 200 singles then: 50 Deadlifts – reps only count while partner is hanging from bar (switch upon failure)Read More

Deadlift 5×3 or Squat Snatch 5×1@75% WOD 400 Meter run 30 Toes to bar 15 weighted sit ups 30 wall ball 15 push press 30 push ups 15 Thrusters 30 Pull-ups 15 Burpees 30 KB swings 400 Meter run 30 minute cap *all movements can be scaled as neededRead More

Over Head Squat 5×3 WOD Deadlifts x 5 Goblet Squats x10 Lunges x 10 5 rounds Cash out Wall Ball x 25Read More

Bench Press 5×3 Mobility: Wrists WOD Cleans/FS x 5 Pull ups x 10 5 rounds Cash out: 200 meter runs x 4 30 seconds rest in betweenRead More

Front Squat 5×3 or Squat Clean 5×1@70% Jerk 5×1@70% WOD Skill Work Kipping practice HSPU and Push up Work 5×10 Perfect of one or the other Not for time The emphasis here is strength so we are going to work hard at these movements!!Read More

Back Squat 3×5 or Snatch Pull 6×2@ 105% or Mobility: back WOD 30-20-10 KB Swings Burpees Cash out: 10-8-6-4-2 Toes to BarRead More

OHP 3×3 or Front Squat 6×3@ 70% Mobility: shoulders WOD 100/50 Wall Balls Every minute, 5 WB sit ups Cash out: Goat Work (things you struggle with)Read More

WE HAVE BARBELLS NOW!!! Deadlift 5×5 or Squat Snatch 5×1 @70% or Mobility: hips (5×10 squat therapy) WOD 400 Meter Run OHS x 15 AMRAP 15 min Cash out: 3 x 10 C2Bar/regular pull upsRead More

Backsquat 3×5 or Snatch Pull 110% WOD 50-40-30-20-10 Air squats and pushups Cash out KB swing x 30Read More

Single Arm OH walk 200 Meters each side. Mobility: Mash Party (not really a party….don’t get excited!) WOD Battling fire hoses double wave 30 seconds Jump rope 30 seconds rest 30 seconds 5 rounds Cash out: Weighted lunges x 50 This guy is a little talkative, but you can start it around 2:15 or so.Read More