Monthly Archives: April 2017

WOD: For time 400m KB & DB Farmer’s walk 53/35 50 Toes to Bar 50 Kettlebell Snatchs (25/arm) 53/35 50 Leg Levers 400m KB & DB Farmer’s walk 53/35 Note: each athlete will have 1 kettlebell and 1 dumbbell for the WOD. Please do not drop them outside. If you need to take a break set […]

WOD: 13 Minute AMRAP of 30 Sec L-Sit Hold 10 Box Jumps 30/24 5 Handstand Push-Ups Note: on the L-sit if you stop your time stops counting it is 30 seconds total time held.

WOD: 4 Rounds for time of 15 Sumo Deadlift HighPull 95/65 7 Dive Bombers

WOD: 15 Minute AMRAP of 21 Wallballs 20/14 @ 11/10′ 15 Triple Unders 9 Chest To Bar Pull-Ups Note: scale as needed. 3-4 rounds should be achievable.

WOD: For time 400m Run 30 Double Unders 20 Chest to Bars 200m Run 30 Double Unders 40 Push-Ups 100m Run 30 Double Unders 50 Squats

WOD: 5 Rounds 2 minutes on, 1 minute off 10 Box Jumps 24/20″ 5 Power Cleans AHAP At min 14, max effort cals on rower for a min. Notes: Power cleans should be as heavy as possible, should be singles not touch and go when finding a weight. Make sure to stay explosive and fast. 2 cycles […]

WOD: For time 21-15-9 Dumbbell Hang Squat Clean 50’s/35’s Handstand Push-Ups

WOD: 12 Minute AMRAP of 10 Back Squat 135/95 10 Bar Facing Burpees 10 Toes To Bar

WOD: For time 60 Kettlebell Swings 53/35 50 KB Half Get Up 53/35 (25 each arm) 40 Snatch Lunges 53/35 (20 each arm) 50 KB Push Press 53/35 (25 each arm) 60 Goblet Squats 53/35 16 Minute time cap.