Complete in Order Conditioning 15 min. AMRAP - all w/ 2 dbs (35/50) -12 DB burpees box step overs -9 DB thrusters -6 single DB abmat situps -25 ft. DB walking lunge steps Skill: 12 min. EMOM E- 2 Back squats O- 5 small circle butterfly kips + 10 … [Read more...]

Complete in Order Strength: A) 4 sets of 2: cleanjerk from the hip B) 16 min. - Every 2 min. -Clean + power jerk building Skill: A) 30 kipping HSPU w/ 2 sec hold in bottom of kip *open standard Conditioning: 4 rounds for time -30 OHS 95/65 -20 … [Read more...]

Complete in Order Strength: A) 12 min. every 2 min. - 6 lateral bar overburpees + 1 snatch building to max for day B) FS: Find 4rm Skill: A) 4 sets: 1 strict MU + 8 hollow/arch kips on rings + 5 sec. hollow hold *stay in control! Conditioning: - … [Read more...]

Complete in Order Conditioning 5 rounds - For time 12 wallballs (20/14) (men shoot to 12', women 10') 10 HSPU - Open standard 8 DL (225/155) 60 DU Strength: A) 12 min. clock Min. 0-4 - EMOM building -2 clean pull to explode + clean from hip Min. … [Read more...]

Complete in Order Skill: A) 3 sets: 8 H/A swings on rings B) 3 sets: 1 set Max kipping hspu *any stop of momentum or rest at bottom is a stop Conditioning - Community WOD: 12.2 Retest Proceed through the sequence below completing as many reps as … [Read more...]

Complete in Order Strength: A) 8 min. to find 3 rep power jerk from ground B) 10 min. to find 1rm 5 sec. paused BS Skill: A) 3 sets as warmup -5 H/A kips + 3 TTB + 2 Bar MU Conditioning: 13 min. AMRAP -12 alt. DB snatch (70/55) -9 Burpee box … [Read more...]

Complete in Order Strength: A) 14 min. - Every 2 min -10 TTB -3 Full cleans B) 5 rounds - Every 90 sec. -3 DL 225/135 -25 UB DU Skill: A) after conditioning: accumulate 75 hollow rocks Conditioning: 4 rounds for time -12 power cleans … [Read more...]

Complete in Order Strength: A) 12 min. EMOM -Power snatch + Full Snatch B) BS: 12 min. - Every 2 min. -2 BS Skill: A) 3 sets as warmup: 5 sec. arch hold + 5 sec. hollow hold + 3 H/A swings on rings + 3 MU Conditioning: 21 rounds - AMRAP -:40 … [Read more...]

Complete in Order Conditioning: Chipper - 21 min. AMRAP -30 OHS (95/65) -12 Burpees to 6" target -30 cal row -12 Burpees to 6" target -30 Ground to OH (95/65) -12 Burpees to 6" target -30 Russian KB swings (70/55) -12 Burpees to 6" … [Read more...]