WOD: A. Power Snatch, --5 T&G reps x 8 sets within 15 min (this includes warm ups) B. Front Squat, work to tough 3 rep [...]

  Thursday August 10th WOD: A. Box jump, find max height within 10 min B. 6 sets: :90 AMRAP: 10 Hang Power Clean & Overhead 95lb/65lb [...]

WOD: 3 sets: Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Russian Step-Ups x 10 reps each leg  (chose box that sets hip [...]

WOD: Every 6 minutes, for 36 minutes (6 sets): 20 Calorie Row 16 Handstand Push-Ups 20 Toes-to-Bar 16 Burpee Box jumps *Split each station in half [...]

WOD: A. Power Clean . Below Knee Hang Squat Clean . Push Jerk, 1.1.1 -- take 1 set every :90 x 10 sets -- start [...]

WOD: 5 min AMRAP: Run 600 Meters Row as many meters as possible --5 min rest 5 min AMRAP 5 Pullup (Rx+ CTB) 10 push [...]

WOD: A 3 sets: Front Foot Elevated Split Squats on 45lb plate x 8 reps @ 30X1 (rest :30 b/t legs) Rest 60 seconds Dumbbell [...]

WOD: A. 8 Push Press every 2 min x 6 sets -- this includes warm up sets B. 3 rounds For time: 20 Hang Power Clean [...]

WOD: A.Every 2 minutes alternate movements x 16 minutes (4 sets each) 1st movement: Death March x 8 reps/leg 2nd movement: Supinated Ring Rows @ 30X2, 8-12 [...]

WOD: 3 min AMRAP: 350/300 Meter Row Burpee Over Rower, Max reps --rest 3 min 3 min AMRAP: 30/20 Calories of Assault Bike Toes to [...]