Blog

100 Wall balls 20/14 to 9/10’ 50/40 Cal Row 25 KB thrusters 50/35   TC 11

3 rounds:   21 Box jump overs 24/20” 15 HSPU 9 KBS 70/53   TC 10

1 rounds: 800m run 120’ HSW Rest 2:00   3 Rounds: 400m run 80’ HSW Rest 2:00   5 rounds: .....

Every 2:30 x 6   10 Toes to Bar 15 Air squats 20 DB cleans (alt. every 5 reps) 50/35

AMRAP 12: 3 Bar Muscle ups 10 crossover single unders 3 Devils press 50/35

Partner WOD: for max SB over yoke Partner A: 100’ (50’L/50’R) DB overhead Filly carry 50/35 Partner B: Max SB .....

50 wall balls 20/14 to 10/9’ 30 power snatches 115/75 30 bar facing burpees 50/40 calorie row   TC 13

20 Box Taps 20” (Tap each foot of the top of the box in a high knee running fashion, each .....

600M Run 40 Barbell Thrusters 75/55 600M Run 20 Bar Facing Burpees 600M Run 40 Thrusters

For Time: 21 Deadlifts, 500m Row 225/155 15 Deadlifts, 500m Row 275/185 9 Deadlifts, 500m Row 315 /215   TC .....

AMRAP 16: 50 Double Unders 25 Russian KB Swings 53/35 15 Pike Push Ups off a box 5 Ring MUs

Partner WOD: 25/20 Calorie Bike (Athlete 1 OR 2) 40 SB Over the shoulder (split every 5 reps) 100/75 25’ .....