Conditioning: Partner WOD*: “You go, I go” With a 6-minute cap perform as many reps as possible of: 30 Deadlifts (225/153) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Chest-2-Bar Pull-ups …rest 1-minute and strip weights, then… With a 6-minute cap perform as many reps as possible of: 20 Hang Power Cleans (135/93) 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Hand Stand Push-ups …rest 1-minute and strip weights, then… With a 6-minute cap perform as many reps as possible of: 10 Overhead Squats (95/63) 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups   For Score *WOD instructions: These reps are equal work. Only one athlete working at a time. Perform each exercise in it’s entirety before moving to next. If you complete all reps before 6-minute cap is reached, start over at the top of that AMRAP. During the 1-minute rest, strip the bar of unneeded weights for next AMRAP. For...Read more

  Skill: Practice for 10:00 on: Press to Handstand Progression 1 Progression 2 Progression 3   For Quality   Conditioning: “Chocolate Chips” 20 Shoulder Touches 40 Pull-ups 600m Run 80 Sit-ups 100 Double Unders 80 Squats 600m Run 40 Kettlebell Swings (53/35) 20 Ring Dips   For Time   Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side     Post time and experiences to commentsRead more

  Strength: Push Press 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max reps @ 80%   Conditioning: 25 Burpees 25 Power Cleans (135/93) 25 Burpees …but Every minute on the minute perform: 7 Wall-Ball Shots (20/14) @ 9′   For Time   Flexibility: Couch Stretch, 1:00/leg Right leg split, 2:00 Left leg split, 2:00 Couch Stretch, 1:00/leg   For Quality     Post load and max reps, time, and experiences to commentsRead more

  Strength: Deadlifts 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max “touch & go” reps at 80%   Conditioning: 3-person Team WOD* “Triple Threat” 3000m Row 90 Handstand Push-ups 90 Pull-ups 90 Burpee Box Overs (20″) 90 Toes-2-Bar 3 x 300m Sprint   For Time *Equal Work   Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post load and reps, time, and experiences to commentsRead more

  Skill: Incline Rows 5-5-5-5 *Perform 40 Double Unders after each set   Conditioning: “Cleaning and Swinging” Every minute on the minute for 7 minutes perform: 20 meter sprint 2 Power Cleans* 2 Front Squats   …Rest 9:00   Perform the following: 20-15-10 Meters of Walking Lunges** Kettlebell Swings (70/53)   For Time (7:00 cap)   *Clean and Front Squat weight set-ups: Rx Male: 135-155-175-185-205-225-235 Rx Female: 93-103-113-123-133-143-153 Scaled/Masters 55+ Male: 95-115-135-145-165-185-195 Scaled/Masters 55+ Female: 63-73-83-93-103-113-123 Masters 60+ Male: 65-85-105-115-135-155-165 Masters 60+ Female: 53-63-73-83-93-103-113   **Walking Lunge weights: Rx (Male/Female): 130/90 Scaled/Masters 55+ (Male/Female): 110/70 Masters 60+ (Male/Female): 90/60   Mobility: Hip Capsule – 2:00/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post results and experiences to comments  Read more