MetCon 1: 13.2 10 min AMRAP 5 STO (115/75) 10 DL (115/75) 15 box jumps (24/20) MetCon 2: Row 3×250 m Sprint *record slowest time. Rest as needed between sprintsRead More

Partner MetCon: 30 min AMRAP 50 SDHP (53/35) 400 m run w KB 30 Burpees 20 STO (115/75) 10 Tire Flips *you go I goRead More

STRENGTH: 16 min EMOM Snatch Min 0-4: 4 snatch @ 60 % Min 4-8: 3 snatch @ 70 % Min 8-12: 2 snatch @ 80% Min 12-16: 1 snatch @ 90% MetCon: “Jackie” 1000 m row 50 thrusters (45#) 30 pull upsRead More

STRENGTH: (10 minutes) 10 min EMOM 3 position clean 1 power 1 hang 1 floor @ 70% MetCon: For Time 100 DU (3:1) 80 WB (20/14) 60 KBS (53/35) 40 T2B 20 Cleans (135/95)Read More

MetCon 1: 9 min AMRAP 6 OH lunges (135/95) 6 box jumps (30/24) *rest 9 minutes MetCon 2: 9 min AMRAP 9 OH lunges (95/65) 9 box jumps (24/20)Read More

STRENGTH/SKILL: For Time 50 C2B MetCon: 5 rounds of: 2 min AMRAP 200 m run ME burpees with remainder of time *rest 1 minute **score = lowest round of burpeesRead More

STRENGTH: (22 minutes) Back Squat 5×5 AHAP (add 5-10 lb from last week) MetCon: Open WOD 15.4 8 min AMRAP 3 HSPU 3 Cleans (185/125) 6 HSPU 3 Cleans (185/125) 9 HSPU 3 Cleans (185/125) 12 HSPU 6 Cleans (185/125) 15 HSPU 6 Cleans (185/125) 18 HSPU 6 Cleans (185/125) Et…Read More

Partner MetCon: For Time 200 DU (2:1) 100 KBS (53/35) 50 box jump over (24/20) 100 back rack lunge (115/75) 50 box jump over (24/20) 100 STO (115/75) 200 DU (3:1)Read More

STRENGTH/Skill: (15 min cut off) 50 HSPU for time MetCon: Death by Thrusters (95/65)Read More

STRENGTH: (22 minutes) Back Squat 5×5 AHAP MetCon: 15 min AMRAP 5 WBS (20/14) 3 Bar MU 1 C and J (205/145)Read More