WODs

  For Time:   800m Run   –Rest–   Front Squat: 3,3,3,3,3   Deadlift: 3,3,3,1,1    

  Open Workshop:   BB Snatch (No More Than 95/65) BB Thruster (No More Than 95/65) Chest-To-Bar Pull-Ups   *Try To Keep Your Focus On Solid Technique And Rapid Cycling Of The Movements    

  EMOTM For 20 Mins Complete:   D/U’s (S:10 RX:15 A:20)   –If You Don’t Have D/U’s Yet–   Singles (S:35 RX:45 A:55)   *You May Choose To Start At Any #, If You Fail To Complete That Number That… Read more »

  AMRAP In 20 Mins Of:   10 Burpee Box Jumps (24/20) 10 Seated Shoulder Press (S:75/55 RX:95/65) 150m Row OR 200m Run (Based On Availability Of Rowers)    

For Time: 400 m Run w/Plates (5 lbs each hand) 25 Hip Extension Leg Raises 25 Toes-to-Bar 50 Abmat Situps 400 m Run w/Plates

Heavy Lifters: Core. At various points of your teams choosing. You each must Complete 25 GHD Situps or 25 BB Role outs Weight and Feet As a Team. Lift a total of 20,000 lbs using a minimum of Three of… Read more »

Warrior Program:   ” CARSE ” For Time: Start each round with a 50 Meter Bear Crawl 21,18,15,12,9,6,3 Reps per Round of 95/75 lb Sq Clean DU’s 185/135 lb Deadlift Box Jump. 24/20 Start and end the WOD with 800 Meters… Read more »

AMRAP:  15 Minutes 5  Pull Ups 10 Pistols 15 Deadlifts (135/95)

15 min AMRAP 5 Pull Ups 10 Pistols 15 Deadlifts (135/95)

CAPT RUMMIE 236 Meter Row For Time 3 Rounds For Time 19 Wallballs 19 Power Cleans 19 D/U’s 236 Meter Row For Time *Brian will finish with 800 meter run with the heavy Sandbag, for the new leadership and responsibilities… Read more »