MetCon: With running clock 7 min AMRAP 100 DU (2:1) 50 KBS (53/35) * no rest 3 rounds for time 400 m partner run 30 Pull Ups *no rest 40 box jump overs (24/20) 30 t2b 20 box jump overs 10 t2b * you Go I go format. Record two scores (# of reps from...Read More

MetCon: EMOM 5 Thrusters (75/55) * every 5th minute increase weight by 20 lb (75/55; 95/75; 115/95) * go as long as you can until failureRead More

STRENGTH/SKILL: (20 minutes) 800 m row for time *rest as needed 400 m row for time *post both times MetCon: For Time 1-10 Push Up k2E Box jump (24/20)Read More

STRENGTH: (22 minutes) Clean 3×3 @ 60 % 3×3 @ 70 % 3×3 @ 80 % 1×3 @ 90 % MetCon: 4 RFT 1 squat clean @ 80-85% 10 bar facing burpees 200 m runRead More

STRENGTH: (24 minutes) Power Jerk 4×3 @ 80 % Strict Ring Dips 3×10 + lb as needed MetCon: For Time 15 DL (185/125) 30 Pull Ups 60 DU (2:1) 10 DL (185/125) 20 Pull Ups 40 DU (2:1) 5 DL (185/125) 10 Pull Ups 20 DU (2:1)Read More

STRENGTH: (24 minutes) Back Squat 1 set x 5 reps @ 65 % 1×5 @ 70 % 1×5 @ 75 % 1×3 @ 80 % 1×3 @ 85 % 2×2 @ 90-100% MetCon: For Time: 75 thrusters (75/55) * every time athlete breaks perform 1 wall walk. Athlete may rest in front rack.Read More

Partner WOD 3 min ME Tire Flips Rest 1 minute 3 min ME DU (3:1) Rest 1 minute 3 min ME Cal Row Rest 1 minute 3 min ME Med Ball Sit Ups Rest 1 minute 3 min ME 50 m shuttle sprints *you go I go formatRead More

Brevard Open WOD 15.3 20 min AMRAP 50 WB (20/14) 50 DU 40 over the box box jumps (24/20) 40 T2B 30 C2B 30 bar facing burpees 20 Power Clean (145/100) 20 jerks (145/100) 10 Power Snatch (145/100) 10 Muscle UpRead More

STRENGTH: (20 minutes) Split Jerk 8 x 1 @ 80 % * work on technique/speed under barbell Then.. Hollow Holds- rest as needed between sets 5 x 30 seconds MetCon: For Time 200 m sprint 21 KBS (53/35) 300 m sprint 15 KBS (53/35) 400 m Sprint 9 KBS (53/35) * If you are planning...Read More

Hero WOD “SHIP” 9RFT 7 squat cleans (185/125) 8 Burpee box jumps (36/30)Read More