A.  3 x Attempts at a Max Effort Snatch B1.  3 Rounds AFAP 10 x OHS 135lb/95lb 10 x Burpees 8 Min Cap  … Rest 5 Minutes and…. B2.  3 Rounds AFAP 10 x Deadlifts @ 155lb/105lb 20 x Abmat Sit-ups 8 Min Cap  -Post results under comments  Read more

A.  Back Squats – work up to a heavy 3 rep max   B.  20 Min AMRAP w/Partner Alternate with your partner – Partner 1 – 300M Row Partner 2 – AMRAP of the duration of the 300M Row: 5 x Box jumps @ 24inch/20inch 10 x Kettlebell Swings @ 1.5 pood / 1 pood Once Partner 1 completes the 300M Row, partners must alternate between the rowing and AMRAP..  -Post results under comments  Read more

A.  EMOM – 10 Minutes x 2 Cleans @ 65%-80%  B.  FLIGHT SIMULATOR   Today’s WOD is gonna consist of Double Unders!!!! Now I know a lot of you hate double unders with a passion…yes they are frustrating and even people who are great a double unders still struggle from time to time. PEOPLE!!! The only way to master double unders is by taking the time to actually do them. Too many times do people settle for singles during WOD’s and are not pushing themselves to really master it! Everyone is capable of double unders and we are going to bring that out today! 20 Minute time cap Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Rules: 1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I...Read more

A.  Shoulder Press – 3 x 5 w/90 Sec Rest B.  10 Minute AMRAP Alternating TGU  C.  3 Rounds AFAP  200M Row  20 x Push-ups  20 x Wallballs @ 20lb/14lb  15 Min Cap  -Post results under comments  Read more

A.  AFAP:  400M Row/Run 30 x Power Cleans @ 135lb/95lb (Advance @ 155lb)  30 x T2B 30 x Swings (Russian/Advance = Americans @ 2 pood) @ 1.5 pood / 1 pood  400M Row/Run 20 x Power Cleans @ 135lb/95lb 20 x T2B 20 x Swings @ 1.5 pood / 1 pood 400M Row/Run 10 x Power Cleans @ 135lb/95lb 10 x T2B 10 x Swings @ 1.5 pood / 1 pood   -Post results under comments  Read more