WOD

PART 1 For a team of 2. Each team member completes one part of each pair. They cannot advance to the next pair until they... Read More

PART 1 (TIMECAP: 15 Min) 21-15-9 repetitions for time: Front Squats (135/95) Bar Facing Burpees

PART 1 3-3-3-3-3 Power Cleans PART 2 (TIMECAP: 10 Min) 3 rounds for time: 21 x Clean & Jerks (115/75) 12 Calorie Air Bike

PART 1 5-5-5-5-5 Back Squats PART 2 12 minutes for rounds: 100m D-Ball Carry (70/50) 20 x Wall Balls (10/9 Feet) (20/14)

PART 1 (TIMECAP: 10 Min) For form: 3 Total Minute Bar Hang PART 2 Rest 5 minutes between workouts. 3 rounds for time: 15 x... Read More

PART 1 1-1-1-1-1-1-1 Press PART 2 Every minute on the minute for 10 rounds: 1: 10 x Thrusters (95/65) 2: 10 x Toes To Bar

PART 1 (TIMECAP: 25 Min) 5 rounds for time: 400m Run 5 x Power Cleans (185/125) 15 x Bar Facing Burpees

PART 1 1-1-1-1-1-1-1 Deadlift

PART 1 14 minutes for rounds: 500m Row 15 x Dips 15 x Push-Ups (Hand Release) PART 2 Rest 1 minute between rounds. 5 rounds:... Read More

PART 1 The reps can be broken. Every 2 minutes on the minute for 5 rounds: 10 x Front Squats @70% 1RM PART 2 (TIMECAP:... Read More