31 Heroes WOD With a partner 31 Min AMRAP 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps 30″/24″ Partner #1 works on AMRAP while partner #2 runs with 25/25 sandbag. Switch off and continue where partner left off in AMRAP.Read More

Clean 1-1-1-1-1Read More

“Filthy Fifty” 50 Box jumps 24″/20″ 50 Jumping pullups 50 KB Swings 45/26 50 Steps walking lunge 50 Knee 2 elbow 50 push press 45/35 50 Back extensions 50 wall ball 20/14 50 burpees 50 Double undersRead More

15 Min AMRAP 27 Double Unders 21 Hang squat Clean 95/95 15/12 Cal row 9 Push Press 95/65Read More

Strength/Technique: 30 Min to work up to heavy 2 Rep Deadift *annotate weight used 5 RFT 5 Deadlift 275/185 10 Burpees *10 min Timecap CF Mainsite WOD 10 JulyRead More

Strength/Technique: 20 min to establish 1 RM weighted pull-up. If athlete cannot do Strict pull-up yet work on drills: negatives, chin-over-bar holds, Segmented negatives, lat pull downs (use PVC and band), Scapular pull-ups For Time 21-15-9 Pull-ups Ring push-ups *6 min timecapRead More