Complete in Order: Conditioning: A) Open 16.2 Repeat (if you're gonna repeat attack it with the desire like Shimley above) OR B) 4 Rounds for time: 20 Cal Assault Bike 15 Thrusters (95/65) 10 C2B Pullups rest 1:2 (half the work time) 4 Rounds … [Read more...]

Complete in Order Strength A) Power Clean + Power Jerk: 4 sets of 3+1 @ 65%-75%, rest 90 sec B) Every 90 sec x 4 sets: 3 FS @ 80% Skill Practice Skill from Open WOD in small amounts Conditioning 6 Rounds: 12 Cal Assault Bike 8 C2B Pullups rest … [Read more...]

Complete in Order: Conditioning Open Workout 16.2 Skill A) 4 sets - 20 Hollow rocks - 40 ft. waiters carry e/arm - 20 Hollow rocks B) Accumulate 50 Hollow V-ups in as few sets as possible Strength None … [Read more...]

Complete in Order Conditioning: 3 Rounds: 800m run 50 DU 20 No Floor Contact Burpees Skill A) 5 sets - 4 Hollow Push ups - 2 Strict HSPU - 4 Kippings HSPU - 2 Strict HSPU - 4 Hollow Push ups B) Accumulate 50 Parellette Shoot throughs - feet on … [Read more...]

Complete in Order Conditioning: A) For Reps: 6 minute running clock: 30 Cal Assault Bike 10 Alt KB Snatch (53/35) Max Rep MU In Remaining Time Rest 6 min 3 Rounds: 25 Cal Row 15 GHD Situps Skill A) 8 min. EMOM - 2 Kip w/ pull to rib cage + 3-5 … [Read more...]

Complete in Order: Conditioning: A) Open 16.1 Repeat OR B) AMRAP in 4 min: 10 Hang Power Snatch (96/65) 7 TTB 5 Ring Dips rest 1 min AMRAP in 4 min: 10 Clean Thrusters (95/65) 7 Box Jump Overs (24/20) 5 HSPU Skill A) 4 sets at a steady pace: - … [Read more...]

Complete in Order Strength A) Power Clean: 4 sets of 3 @ 60%-70% B) EMOM x 6 min: 4 BS @ 70% Skill Practice Skill from Open WOD Conditioning 4 Rounds: AMRAP in 60 sec: 8 Cal Row 8 TTB rest 1 min … [Read more...]

Complete in Order: Conditioning Open Workout 16.1 Skill A) 1 min. Tabata - Hollow hold 1 min. tabata - scissor kicks 1 min. tabata - arch holds B) Accumuale 4 … [Read more...]