Skill Work: 3 rounds: 0:30 Work to hold chin over bar in hollow hold 0:30 Rest 10 Scapular pull-ups 0:30 Rest 10 Standing band lat pull downs 0:30 Rest   Conditioning: 0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible) 0:30 Rest 0:30 Max calories biked 0:30 Rest   7...Read More

Skill Work: 5 rounds: 0:30 Hollow hold 0:30 Rest 0:30 Hollow hold on bar 0:30 Rest   Conditioning: 12 Min AMRAP of: 3 Strict pull-ups* 6 Dumbbell hang clean and jerk** (50/35) 9 Dumbbell goblet squats 100m Run   For score *concentrate on hollow hold while pulling **perform 3 on one side, then 3 on...Read More

Conditioning: Partner WOD, alternating exercises   20 Min AMRAP: Run 2 x 200m 4 Strict pull-ups 6 Deadlifts (275/185) 8 Alternating pistols 10 GHDs 30 Double unders   For score     Post results and experience to commentsRead More

Conditioning: 1 Min row for cals 1 Min bike for cals 1 Min burpees 1 Min handstand push-ups 1 Min bar to chest pull-ups Rest 4 min   3 rounds for total score     Post results and experience to commentsRead More

General Warmup: Run 400m/Row 500m 10 Samsons 10 Army T-pushups 10 Sit-ups 10 Squats 10 Ring rows Bike 2:00 10m Walking lunges (forward) 10m Walking lunges (backwards) 40m Double kettlebell waiters walk 20m D-ball carry 10 Windmills 10 PVC Passovers   Endurance/Bike Skill Work: 1 Min bike for max calories using only arms 1 Min...Read More

Conditioning: Row 800m 10 Power Snatches (95/63) 15 Toes-2-Bar Run 600m 20 Squat Cleans (95/63) 25 Bar-Over-Burpees Row 400m 30 Shoulder to Overhead (95/63) 35 Box Jumps (24/20″) Run 200m 40 Kettlebell Swings (53/35) 45 Sit-ups   For Time Compare to Saturday, 21 September 2019     Post results and experience to commentsRead More

Conditioning: Partner WOD 2 Min AMCAP row Rest 2 min, then:   8 Min AMRAP (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball push-ups 20 Stationary alternating lunges   Rest 2 min, then 2 Min AMCAP bike   For time and total calories   Strength: Option 1: Make up or redo 1-rep max Or…...Read More

Conditioning: 10-20-30-40-50 Cal Row 20-18-16-14-12 Burpee box jump overs (24/20)   Skill Work: Grip endurance: 100′ Heavy farmers carry 50′ Pinch grip double plate carry   2 sets for quality, rest as needed     Post results and experiences to commentsRead More

Strength & Conditioning: 7 Handstand push-ups 3 Squat cleans* Rest 1:30   10 rounds for time *start at 45% 1RM clean, increase load each round by 5% of your 1RM     Post results and experiences to commentsRead More

Conditioning: ”Three Blind Mice” 3-person Team WOD, equal work required 30 Thrusters (95/63) 30 Pull-ups 30 Clean and jerk (135/93) 30 Toes to bar 30 Box overs (30″) 30 Dumbbell hang power clean (2, 50s/35s) 30 Handstand push-ups 30 Dumbbell front squats (2, 50s/35s) 30 Calories Row/Bike*   2 Rounds for time   *each team...Read More