Conditioning For time (24 minute cap) 50 Overhead walking lunges w/ plate 45/25 40 KBS 55/35 30 Deadlift 185/125 20 Calorie Row 10 Pistols (each leg) 20 C2B pull ups 30 Push jerks 95/65 40 Box Jump Overs, 24/20 50 Double Unders      

Conditioning- For Time 2 Rounds of: 10 KB/DB thrusters 25/35/45 12 burpee’s 15 Box Jumps 20/24 4 rounds of Cindy 2 Rounds of: 10 KB/DB thrusters 25/35/45 12 burpee’s 15 Box Jumps 20/24 Cindy = 5 Pull ups, 10 Push ups, 15 Squats Gymnastics/Skill 6 x 6 unbroken sets of Handstand push ups *rest as […]

WOD Either Or 16.3 Or Teams of 2 (split the load as you see fit) 4 rounds of: 800m run (or row) 30 power cleans 105/75 30 box jumps 24/20 30 pushups 30 squats

WOD Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M 75 lb. F 55 lb. SCALED Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. For those NOT in the competition (online or in gym) […]

WOD 5 Rds of: :40 of max rep Push Jerks, 135/95 (use 50% max) :20 rest :40 of max rep Burpee Box Jumps, 24/20 :20 rest :40 of max rep Deadlifts, 225/155 (use 50% max) :20 rest :40 of max rep row for calories During each :20s rest, rotate to the next station.