WOD: Metcon (No Measure) 15 min Flow/accessory 20 Alt Dbell Bicep Curl 15 Banded Tricep Ext :30 Hollow body flutter kicks 75ft/arm KB Suit-Case Carry [...]

WOD: A. Seated Barbell Strict Press  (1rm within 7-8 sets ) B. Emom: 1st min: 4 heavy standing strict press 2nd min: 14 step down [...]

WOD: A. Wtd. Pronated Strict Pullups (build to 1rm within 12 minutes (take 6-8 sets) ) B. 12 min AMRAP 15 burpee over rower 18 [...]

WOD: A. Squat Snatch (work to 1rm within 8-10 sets) rest :90 b/t sets B. Randy (Time) For Time: 75 Power Snatches, 75# In honor [...]

WOD: EMOM x 30 min: 1st min: 12-15 ghd sit ups 2nd min: 15 Push ups (Ring Push ups are allowed) 3rd min: :40 Ski [...]

WOD: For time: (in teams of 2) 80 Burpee Pullup **EMOM perform 8 Dbell Snatch 50/35** Rx+ Burpee CTB (no jump and dunking allowed) 55+ [...]

WOD: A. Power Clean (Work to 2 rep t&g within 8 sets ) Rest :90 bt sets B. 12 min AMRAP: 2,4,6,8... Power clean Lateral [...]

WOD: 3 sets @ of Flow/Accessory 12 Russian Twists/side w/ 5-15lb plate 15 Banded Terminal Knee Ext /side 3 TGU/side 15 Bent Over Rev Flys [...]

WOD: A1: Seated Barbell Strict Press  (6 reps x 6 sets rest :20 ) measure heaviest weight used (all unbroken) A2: Sumo Deadlift (12 reps [...]

WOD: A1: Seated Barbell Strict Press  (6 reps x 6 sets rest :20 ) measure heaviest weight used (all unbroken) A2: Sumo Deadlift (12 reps [...]