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Strength: Bench Press 5×5 “Tabata This, Sucka! Part II Electric’Boogaloo” Perform Tabata intervals and count your total reps of: Squats Pull-ups Push-ups Sit-up Kettlebell SDHP (24/16k) The [...]

The “Filthy Fifty” 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings (16/12k) 50 (steps) Walking lunge (left/right =2) 50 Knees to elbows 50 Push press (20/15k) 50 Back [...]

Strength: Jerk 3-3-3-3-3 Then, five rounds for time of: 3 Clean & Jerk (135/95) 9 Pull-ups 12 Kettlebell swings (24/16k)

Strength: Strict Press 5×5 Then, partner WOD for 20 minutes: Partner A runs 400m while Partner B performs as many rounds as possible of: 20/20 Sledgehammers (16lb) 10 Burpees When Partner A [...]

“The Chief” As many rounds and reps as possible in 3 minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Squats Rest one minute. Repeat for a total of 5 rounds.  

“Jillian’s Torment” Just for fun, we did a WOD similar to the one recently done on the show “The Doctors” in which Jillian Michael’s got her butt kicked. [...]

“Fran” For time, 21-15-9 reps of: Thrusters (95/65lb) Pull-ups                    

Skill: Focus on the squat Strength: Back squat 3-3-3-3-3 Then, as many rounds and reps as possible in 10 minutes of: 10 Double-unders 10 Push-ups 10 Squats

“White” Five rounds for time of: 3 Rope ascents to 15′ 10 Toes to bar 21 Walking lunge steps with 45/25lb plate held overhead Run 400 meters U.S. Army First Lieutenant Ashley [...]

“Nutts” For time: 10 Handstand push-ups 15 Deadlifts (250/175lb) 25 Box jumps (30/24) 50 Pull-ups 100 Wallballs (20/14) 200 Double-unders Run 400 m with a 45/25lb plate Lieutenant [...]