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20 minute AMRAP of: 10 Burpee-Pullups 20 Clean & Jerk (135/95lb) 30 KB Swings (24/16k) 40 Lunge steps with plate locked overhead 50 Sit-ups Score is total reps completed.

Strength: Deadlift Friday! Volume Day with slow pace – 6×10 at 40% of your 1RM – 4 slow counts up, no pause at the top, 4 counts down, touch and go Then for 14 minutes: On the even [...]

Strength: Bench Press 3-3-3-3-3 For total working time: 25 Burpee buy-in 2 rounds of: 10/10 Step-ups onto box with plate OH (45/25lb) 25 Double-unders 30 Wall Balls (20/14lb) Beginners: 15 Burpee [...]

“Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups Rest 3 minutes Then Benchmark WOD: Run 400m 40 squats 30 sit-ups 20 push-ups 10 pull-ups   Beginner’s just do Jackie (or add [...]

Strength/Skill: Clean* – for form not for score & Rope climbs Then, 4 rounds for time of: 2 Rope climbs 100 ft Sprint 4 Cleans* (185/120lb) 100 ft Sprint Time cap: 15 minutes * Note the [...]

Strength: Front Squat – 15 minutes to establish a heavy single Then, 10 minute AMRAP of: 5/5 Stationary Lunge steps with BB in FR position (95/65lb) 10/10 One-armed KB swing (24/16k) 10 Burpee [...]

21 Minute Partner AMRAP of: 20 Pull-ups 15 KB Swings (24k/16k) 10 Burpees with 6″ target Every 3rd minute (3, 6, 9, 12, 15, 18) partners must run 200m Advanced: C2B Pull-ups, 32k/24k KB

“The Big Clean Complex” 6 un-timed sets of the following complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + [...]

“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Check your scores here for the last time we did this WOD…

Strength: Snatch – 20 minutes to work to a heavy double Then, for total working time: 3 Rounds of: 10 Power Snatch (115/75lb) Run 400m 43 Double-unders (once as a cash-out) Beginners: Less [...]