** TEAM WOD Tomorrow @ 9 AM!!   Every 90 Seconds for 10 Sets: 1 Clean and Jerk or 1 Snatch   10 Minute AMRAP: 10 T2b/Knee Raises/ Leg Raises 15 Wall Balls     Cash out: 5 Sets of 15/10 Cal Bike (AFAP, rest as needed)  

In TEAMs of 3: 35 Minute AMRap: 120/100 Cal Row/ Bike 90 Ab Mat Sit Ups 60 Deadlifts (185,125) (155,105) (135,95) **225,155 30 Ft HS Walk or Bear Crawl (Relay Style)

4 Rounds Not For Time: 6-8 Single Arm DB Row. (each arm) 6-8  Seater Single Arm Shoulder press (each arm) 10-12 Back Extensions (Weighted) 10 Lateral Raises with 5’s or 2.5’s   Every 2 Minutes for 8 Sets. (16 Minutes) 5-7 Burpee Box Overs 5-7 Hang Power Clean (95,65) (75,55) (55,35). **115,75 5-7 thrusters ** […]

4 RFT: Run 400 Meters   3 Rounds of “Nate”   ** Nate is 2 MU/ 4 Ring rows 4 HSPU/ 4 Pike Push Ups or 6 HRPU 8 KB Swing   **28 Minute Cap   Tabata Core: Med Ball Abmat Sit up (8 Rounds)

Front Squat/OHS – 2-2-2-2-2-2-2. (Climbing)   4 Minute AMRAP: 30 Dubs 3 OHS/FS (135,95) (115,75) (95,65) Rest 4 Minutes and Repeat   Extra Conditioning: Row 500 X 4 AFAP  (rest as needed)   Extra Oly: Snatch Balance -1-1-1-1-1 Snatch- 1-1-1-1-1 Gymnastics: 5 Sets of 10 Hollow Swings on Rings

** TEAM WOD @ 9 AM Tomorrow Morning!!!   EMOM x 12: Snatch or Clean   ( Climbing )   3 RFT: 400m Run 25 Power Snatches (75/55) (55,35)

TEAMS of 2/3: 100 Pull Ups/C2b/Ring Rows 100 Dubs 100 Thrusters (75,55) (55,35) **95,65 100 Dubs 100 HSPU/HrPU/Pike Push Ups 100 Dubs 100 Pistols/OvH Walking Lunges 100 Dubs

    Accessory WOD 4 Rounds Not For Time: 8-12 Bent over Barbell Rows 8-12 Barbell Glute Bridges 6-10 Ring Dips (strict if possible) ** use feet on ground for assistance and control 30 Second overhead DB or KB Walk  (each arm)   Teams of 2, complete as many Rounds as possible in 15 Minutes: […]

AMRAP 5: 50 Wall Ball Buy in 12 Hang power Cleans (135,95) (115,75) (95,65) 12 Lateral Bar Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy in 9 Hang Power Cleans (155,105) (135,95) (115,75) 9 Lateral Bar Burpees Rest 5:00 AMRAP 5: 20 Wall Ball Buy in 6 Hang Power Cleans (185,125) (155,105) (135,95) 6 […]

2001 Meter Row or Run 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest To Bar Pullups 11 Power Cleans (170/120) 11 HSPU X2 HRPU 11 KB Swings (2pood/1.5pood) 11 T2B 11 Dead Lifts (170/120) 11 Push Jerks (110/75) 2001 Meter Run or Row     ** Use one Bar and Change your own […]