Function: A.) 5 Rounds – Sprint to Grass and Back – 14 1 leg squats Rest 1 min. B.) For time: 25-15-5-15-25 Wallballs (20/14) 60-40-20-40-60 Mountain Climbers Run 1 lap after each round Perform/Rx: A.) 5 Rounds – Sprint to Grass and Back – 14 pistols Rest 1 min. B.) For time: 25-15-5-15-25 Wallballs (20/14) 50-30-10-30-50 DU Run 1 lap after each round Compete: A.) 5 Rounds – Sprint to Grass and Back – 14 weighted Pistols alternate Rest 1 min. B.) For time: 30-20-10-20-30 Wallballs (25/16) 60-40-20-40-60 DU Run 1 lap after each round Results to your momma!Read more

Function: A.) Deadlift 5×3 B.) 10 rounds 10 heavy kb swings 5 Pull-ups 7 Step ups (24/20) Perform/RX A.) Deadlift 5×3 B.) 10 rounds 3 DL at 80% of Part A 5 Pull-ups 7 Box Jump (30/24) Compete: A.) Deadlift 5×3 B.) 10 rounds 3 DL (405,225) 5 MU 7 Box Jump (40/30)  Read more

Function/Perform/Compete: A.) Make Up Lift Or Skill work Function: B.) For time: 200 Single unders 50 Push-ups 40 Sit-ups 30 Double KB/DB Push press (35,26) Front rack walking lunge <-> Perform/RX: B.) For time: 100 DU 50 Push-ups 40 T2B 30 STO (95/65) Front rack walking lunge <-> Compete: B.) Regionals 13.6 For time: 100 DU 50 HSPU 40 T2B 30 STO (165/85) 90 ft front rack walking lunge -Results to BTWB     Read more

Function/Perform/Compete: A.) Skills Practice DU, TGU, Bar MU, PU,   Function: B.) 5 rounds 15 DB Snatch 15 Pull-ups 400 m run 15 DB Thrusters 15 Burpees ***30 min cap*** Perform/RX: B.) 5 rounds 15 Power Snatch (95/65) 15 Pull-ups 400 m run 15 Thrusters (95/65) 15 Bar over Burpee ***30 min cap*** Compete: B.) 5 rounds 15 Power Snatch (95/65) 15 Pull-ups 400 m run 15 Thrusters (95/65) 15 Bar over Burpee ***30 min cap*** Results to WODbook!  Read more

Function: A.) Single arm DB bent over Rows 4×10 (L/R) A1) Inbetween sets – 20 Hollow Rocks B.) 4 rounds 250 m row 30 sec plank 6 DB Manmakers Perform/RX: A.) Single arm DB bent over Rows 4×10 (L/R) A1) Inbetween sets – 20 Hollow Rocks B.) 4 rounds 250 m row 30 sec HS hold 6 DB Manmakers (35/15) Compete: A.) Single arm DB bent over Rows 4×10 (L/R) A1) In between sets – 20 Hollow Rocks B.) 4 rounds 250 m row 1 min freestanding HS attempts 6 DB Manmakers (45/25) Results to BTWBRead more