WODS

  A1. Bench Press; 4-6 reps x 4 sets, rest 45sec A2. Pull-Ups; 4-6 reps (any grip, no kip – load/modify as needed) x 4 sets, rest 45sec A3. Supine Leg Lowering @3011; 10-15 reps x 4 sets, rest 45sec…

  In Teams of 2 partition reps however you like with only 1 partner working at a time: 60 Pull-ups w/ Partner in plank 40 T2B w/ partner hanging from pull-up bar *Partner must complete all Pull-ups before they proceed…

A1. Romanian Deadlift @3111; 6-8 reps x 3 sets, rest 45sec A2. Push-Ups (slow and steady); 12-15 reps x 3 sets, rest 45sec B1. Single-Leg Box Step-Up; 8-10/leg x 3 sets, rest 45sec *Perform with either dumbbells at your side…

A1. Turkish Get-Ups; 3/arm x 4 sets, rest 90sec A2. L-Sit Tuck to Extension; 7-10 reps x 4 sets, rest 90sec *Extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat B. Every minute, on the…

A. Take 20 minutes and find today’s 1-RM Clean B. For time: 500 Meter Row 50 Kettlebell Swings (53/35) 100 Air Squats 400 Meter Run (must tap bumper plate rack to finish)

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds Station 2 – Chest supported prone DB Rows x 10-12 Station 3 – Hollow Rocks or Hold x 45-60 seconds…

A1. Front Squat @30X1; x 5-6 reps x 3 sets, rest 60sec A2. Strict Supinated-Grip Pull-Ups; Max Unbroken Reps x 3 sets, rest 60sec *If you cannot perform 8-10 reps, use a partner or band assist to enable you to…

  In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95 lbs) 6 Burpee Box Jump-Overs (24″/20″) + Rest EXACTLY five minutes, and then: + In teams of three, complete as many…

A1. Deadlift; 6-8 x 3 sets, rest 45sec A2. Side Plank (Left); 30-45sec x 3 sets, rest 45sec A3. Strict Pull-Ups; 8-10 reps x 3 sets, rest 45sec A4. Side Plank (Right); 30-45sec x 3 sets, rest 45sec B. Three…

Every four minutes, for a total of six sets, complete: 35/25 Calories of Assault Bike or Rowing 10 Overhead Squats (135/95 lbs) or 15 Goblet Squats (70/53)  

A. Take 15-20 minutes to find today’s 1-RM Push Press B. For time: Row 1000 Meters or AB 2000 meters + immediately followed by… + Three rounds of: 10 DB Push Presses (50/35 lbs) 15 Box Jumps (24″/20″) – step…

Against a three-minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats *At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a…

A. Every 90sec x 3 sets: High Hang snatch x 2 reps + Every 90sec x 3 sets: Above Knee Snatch x 1-2 reps + Every 90sec x 3 sets: Snatch lift off + Snatch B. In teams of two,…

Three sets for max reps of: 60 seconds of Wall Balls 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) – Step Down 60 seconds of Push Press (95/65 lbs) 60 seconds of Rowing (for Calories)…

A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 90sec, for 4:30 minutes (3 sets):…

  Complete as many rounds and reps as possible in 8 minutes of: Row 350/250 meters 10 Front-Racked Alternating Reverse Lunges (135/95 lbs) + Rest 4 minutes, and then… + Complete as many rounds and reps as possible in 8…

A1. Dumbbell Shoulder Press @2011; 8-10 reps x 4 sets, rest 45sec A2. Death March @2111; 20 steps x 4 sets, rest 45sec A3. Side Plank; 45sec/side x 4 sets, rest 45sec B. In teams of two, partners alternate whole…

Holiday Hours Tuesday July 4th: 9:30am and 10:30am classes only *All classes will be updated on schedule In teams of 2, complete the following for max reps: *Tabata Mash-Up *Score is the lowest number hit in each interval by either…