Mobility Conditioning: for time Partners (approximately equal ability) will complete, with only one athlete working at a time: “Angie” (must complete the exercise before moving to the next) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats ….then 5RFT 4 DL (225/155) 8 burpees …..then 10 Rope climbs (scale: 3 cliff hanger pull-ups [close grip sideways])...Read More

Str: 3×5 Bench Press Immediately after BP….. 2 sets of “21” rep scheme of “bicep curls” (continuous reps) 7 reps from mid thigh to hip 7 reps from hip to chest 7 reps from mid thigh to chest Conditioning: For time “The Pops” 1 ring muscle-up 15-12-9-6-3 Back squats (body weight) HSPU 1 ring muscle-upRead More

Str: 5min EMOM odd: 10 Unbroken Deadlifts (weight- athletes choice) even: 45 sec plank holds Conditioning: 15 min AMRAP 15 Wallballs (20/14) 15 MB-to-bar 15 ring dips (scale: parallette bar)Read More

Str: 10min EMOM 2 SOTS press + 2 Overhead squats ( athletes choice) Conditioning: for time 100 Double unders (scale: x3 singles/1DU) 20 Sumo dead high pulls (53/35) 80 DUs 20 SDHP (53/35) 60 DUs 20 SDHP (53/35) 40 DUs 20 SDHP (53/35) 20 DUsRead More

Coach’s ChoiceRead More

For time: “partner wod” weighted barbell walk/run around the complex [both buildings] (75/55) NW corner -both athletes must complete 100 thrusters (75/55) SW corner – ”         ”             ”           ”       100 HPC            “...Read More

*17mn time cap Power Clean (135/95), MB pull-ups (20/14), MB sit-ups (20/14) [ex: 1st round: 1 PC, 2 MB pull-ups, 3 MB sit-ups| 2nd round: 4 PC, 5 MB pull-ups, 6 MB sit-ups, etc….] 1,2,3 4,5,6 7,8,9 10,11,12 13,14,15 16,17,18 19,20,21Read More

Str: 3×5 Squat Snatch (115/75) Conditioning: 3 RFT 600m run 3 ring muscle-ups 6 Deadlifts (285/205) 9m Handstand walks (scale: 6 wall walks)Read More

Str: establish 3RM thrusters Conditioning: 12-9-6-3 *start each round with 1 rope climb (4 rope climbs total) Front Squats (155/115) KB swings (53/35)Read More

Str: 8 mn EMOM 2 DL + 2 HSC + 1 Jerk (155/115) Conditioning: 5 sets for max reps: 1 min max bar-over-burpees 1 min max power cleans (95/65) *2 min rest in between sets.Read More