WOD: 052119 Metcon (2 Rounds for reps) 9 min AMRAP 5 lateral burpee over barbell 10 Power Clean @ 95lb/65lb 15 Ring Push ups 30 [...]

WOD: 052019 Back Squat (1 set of 7 reps every 2 minutes x 8 sets ) blank bar start - please stick to the time [...]

WOD: 051919 Emom x 15 min 1st min: 1-2 rope climbs 2nd min: 4-6 hspu (skill based) (Subs for this should be mainly body weight [...]

WOD: 051819 For time:  w/ partner 2400m run (split into 400s each) + 150 Pullups 300 Push ups 450 Air Squats (must be done in [...]

WOD: Muscle Snatch (3 reps (reset b/t reps) every :80 x 3 sets ) right into... Power Snatch (3 reps every :80 x 3 sets [...]

WOD: Halting Squat Clean (1 rep every :90 x 10 sets ) Full Pause :03 @ below knee position start blank bar Metcon (Time) For [...]

WOD: A. Bench Press ((feet elevated) 5 reps @ 30X1 x 7 sets rest 1:30) start blank bar B.  Every 4 min ( 0, 4, 8,12,16 [...]

WOD: A. 8 min AMRAP 10 Burpees 20 Deadlifts @ 135lb/95lb 200m Run 40 Double Unders *Have 1 of the two 8 min AMRAPs be [...]

WOD: A. Back Squat (Take 7 sets of 10 reps (rest2 min)) Build in weight each set B. Emom 1st min: 50 ft Walking lunges w/ [...]

WOD: A1: Good Mornings (10 reps @ 3011 x 5 sets rest :45) feet slightly wider than shoulder width today A2: Metcon (No Measure) Handstand Hold on wall, :30 [...]