Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips   For Score   Strength: Back Squat 1 minute to complete 15 reps Back Squat @ (75/43) 1 minute rest 1 minute to complete 12 reps Back Squat @ (115/73) 1 minute rest 1 minute to complete 9 reps Back Squat @ (155/103) 1 minute rest 1 minute to complete 6 reps Back Squat @ (205/133) 1 minute rest 1 minute to complete 3 reps Back Squat @ (245/163)   For score Score is total number of back squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor, and then placed in the back rack position.   Conditioning B: 12-9-6-3 rep...Read more

  Conditioning: 9:00 AMRAP 20 Double Unders 1 Overhead Squat*(125/83) 1 Ring Dip* 1 Handstand Push-up*   For Score *Add 1 OHS, 1 Ring Dip, and 1 HSPU each round   …Rest 9 minutes, then…   Sprint Work: Run 800m Rest 3 minute Run 600m Rest 2 minutes Run 400m Rest 1 minute Run 200m   For Sprint Time   Mobility/Flexibility: Knees to Traps – 1:30 Elevated Cat – 1:30 2 Pike/2 Squat – 10 reps Standing Pike – 1:30 Kneeling Achilles – 1:30/side Butterfly – 1:30     Post score, time, and experiences to commentsRead more

Car decals are in!   Strength: Split Jerks 3-3-3-3-3*   For max load & quality of getting under the bar *Connect the reps. Make the transition from lowering the bar, to going into your next rep simultaneous and smooth. Working on getting under the bar quickly. Receiving the bar locked out overhead.   Conditioning: Complete as many rounds and reps as possible in 4 minutes of: 10 Wall-Balls (20/14) @ (12/11′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 4 minutes of: 10 Calories Rowed 20 Sit-ups …rest 2 minutes, then… Complete as many rounds and reps as possible in 4 minutes of: 10 Kettlebell Swings (72/53) 20m Burpee Broad Jumps*   For Score *Each meter covered is worth one rep   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post load, scores, and...Read more

  Conditioning: Partner WOD* “Per Your Request” 20 Pistols 40 meters Handstand Walking 60 Plate-Facing Burpees (45# plate) 400 meter Sprint x 2 60 Kettlebell Swings (53/35) 40 Chest-2-Bar Pull-ups 20 Squat Cleans (155/103)   2 rounds for time Compare to Saturday, 25 April 2015 *Equal work. One working at a time.   Mobility: Barbell Internal Rotation Smash – 1:30/side Couch Stretch – 1:30/leg Anterior Compartment Smash – 1:30/side     Post time and experiences to commentsRead more

  Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Pull-ups 10 Thrusters (95/65) 200m run 40 Single Unders   For Score   Strength: Deadlifts 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Mobility: Partner Shoulder smash – 1:30/side Barbell Quad Smash – 1:30/side Spinal Twist – 1:30/side     Post score, load and reps, and experiences to commentsRead more