workouts

Skill / Strength / Work-Up 10 min EMOMx4 Strict Pull-Ups Score= successful rds of your pulling movement WOD 3 Rds-400 m RunREST 2 min Score= ...

MONDAY: Strict Pull-Up & RunningTUESDAY: Hang Power Clean, Deadlift & RowingWEDNESDAY: Front Squat & Double-UndersTHURSDAY: A. KB Swing, Thruster & Burpee Box Jump OverFRIDAY: Bar ...

WOD “McGhee”30 min AMRAP5 Deadlifts (275/185)13 Push-Ups9 Box Jumps (24″/20″)

Skill / Strength / Work-Up Make-Up Testing WOD For those not testing:12 min AMRAP40 Double-Unders30 Thrusters (45/35)20 R. KB Swings (53/35)

Skill / Strength / Work-Up Squat Endurance Test! – Air Squats, Split Squats or Back Squats WOD 5,000 m Bike for Time*At 0-2-4-6-8-10-12-14 perform 8 ...

Skill / Strength / Work-Up Movement Prep – Snatch, Clean & Jerk WOD Weightlifting Test!

Skill / Strength / Work-Up 10 min EMOM1) 3-5 Tire Flips2) 3-5 Stone-to-Shoulder WOD 20 min EMOMCal SkiCal RowCal Bike*2 Teams

MONDAY: Murph – Running, Pull-Ups, Push-Ups, Air SquatsTUESDAY: Tire Flips, Stone-to-Shoulder, Skiing, Rowing & BikingWEDNESDAY: Weightlifting Test!! – Cleans, Snatches & Clean & JerksTHURSDAY: Squat ...

WOD “Helton”3 Rds For Time-800 m Run30 DB Squat Cleans (2×50/35)30 Burpees

Skill / Strength / Work-Up 15 Back Squats (@ Level-Up Weight)Rest 3 min15 Back Squats WOD 15 min AMRAP10 Hollow Rocks20 R. KB Swings (53/35)300 ...