WOD: (R) “Wyk” 5 rounds for time: 225/155 front squats, 5 reps 15-foot rope climbs, 5 ascents Run 400 meters with a 45/35 plate (B) 4/5 rounds 5 Front squats (205/185/155/135/115/95/75) 5 rope climbs/5 strict pullups/7 pullups/7 assisted pullups 400 m run w/plate (45/35/25/15) 2/3 rounds 5 front squats 5 mod pullups 400 m run […]

Strength: 12 min to work to a heavy single (R,B,W) WOD: (R) 18 min AMRAP 5 wallballs 3 handstand push-ups 1 clean (225/155) (B) 18 min AMRAP 5 wallballs 3 HSPU/mod HSPU 1 clean (205/185/155/135/115/105/95/75) 18 min AMRAP 5 wallballs 3 mod HSPU 1 clean

Strength: 3×3 squat clean @80% (R,B,W) WOD: (R) 4 rounds for time of: 50-calorie row 40 GHD sit-ups 30 pull-ups (B) 3/4 rounds for time of: 50-calorie row 40 Abmat sit-ups 30 pull-ups 2/3 rounds for time of: 50-calorie row 40 Abmat sit-ups 30 pull-ups

WOD: (R,B,W) Body-weight back-squat ladder Rest 5 minutes 3/4 body-weight push-press ladder Rest 5 minutes 1 1/2 body-weight deadlift ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. […]

Strength: 3×3 squat snatch @80% 5×2 OHS (add weight as you can) (R,B,W) WOD: (R) 4 rounds for time of: 50 squats 40 back extensions 30 push-ups (B) 3/4 rounds for time 50 squats 40 back extensions 30 push-ups 2/3 rounds for time 50 squats 40 back extensions 30 push-ups

Strength: 12 min to work up to a heavy single back squat (R,B,W) WOD: (R,B,W) Complete as many rounds as possible in 20 minutes of: 95/65 thrusters, 5 reps 95/65 hang power cleans, 7 reps 95/65 sumo deadlift high-pulls, 10 reps

Strength: 1×5@60%, 1×5@65%, 1×5@70% of 1rm (R,B,W) WOD: (R) 10 rounds for time of: 3 weighted pull-ups, 45-lb. 5 strict pull-ups 7 kipping pull-ups For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming […]

Strength: 5×3 hang squat clean, 6×1 clean pull + power clean (R,B,W) WOD: (R,B) “Nancy” 5 rounds 400 m run 15 OHS 95/65 3 rounds 400 m run 15 OHS 65/55/45

Strength: 1×5@60%, 1×5@65%, 1×5@70% of 1rm strict press (R,B,W) WOD: (R) 3 rounds for time of: 25 GHD sit-ups 205-lb. clean and jerks, 5 reps (B,W) 3 rounds 25 Abmat situps 5 clean and jerks 185/155/135/115/105/95/75 *extra work 400 m run 400 m run w/medball 400 m run w/sandbag

Strength: 5×3 hang snatch, 6×1 1 snatch pull+1 power snatch *all reps around 70% of 1 rm (R,B,W) WOD: (R,B,W) The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post […]