Strength: 2×5@75%,1×5@80% of 1rm BS WOD:  800 m run 50 CTB pull-ups  800 m run 20 min time cap *every time you come off the bar you must perform 10 wallballs *extra work  15 12 9 single leg squats  HSPU 7 min cap

Strength: 7×1 clean WOD(s): For time: “Light Grace”: 30x clean and jerk (95#/65#) *Goal for this is to be unbroken. Any break that you have, which will constitute your hands coming off the bar, immediately add 5 reps to the RX’d amount.  Then Complete the following for time: Row 500m 21x 2-arm KB front squat […]

Strength: EMOM for 7  1 power clean + 2 split jerk @ 80-85% of 1rm jerk WOD: 4 rounds :30 hang from bar 100 yd sprint  :30 L sit  100 yd sprint :30 handstand hold 100 yd sprint

Strength: 7×1 snatch  WOD: 30 OHS 95/65 120 double unders 20 front squats 135/95 80 double unders 10 back squats 185/125 40 double unders  *extra work  15 muscle ups  For time  *every time you come off rings you complete 5 burpees 

Strength: 2×5@75%,1×5@80% of 1rm FS WOD:  3 rounds 21 cal row 15 box jumps 24/20 9 hang power cleans 185/125 *extra work  100 yd walking overhead dumbbell carry 50/35 25 toes 2 bar 100 yd walking overhead dumbbell carry 50/35

Strength: 2×5@70%,1×5@75% of 1rm BS WOD: 15 thrusters 135/95 15 pull-ups  200 m run 10 thrusters 155/105 10 CTB pull-ups  200 m run 5 thrusters 185/125 5 bar muscle ups 200 m run  10 thrusters 155/105 10 CTB pull-ups 200 m run  15 thrusters 135/95 15 pull-ups *extra work 3 rounds :30 hollow rock :30 […]

Strength: 7×1 above the knee clean  WOD:  Move 700 lb. of odd objects 50 yards and back again Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth *extra work  21 inverted burpees

Strength: 3×3 strict press, 3×2 push press, 3×1 push jerk WOD: 400 m run 100 ft front rack walking lunge step w/50/35 40 HSPU 100 ft front rack walking lunge step w/50/35 400 m run *extra work 2 min ME bar muscle ups 

Strength: 7×1 above the knee snatch  WOD: 3 minutes to find a 1rm of front squat+push press+thruster complex At 3 minute point you will complete: 20 pull-ups 30 release push-ups 40 weighted sit-ups  *39 and younger will do CTB, 40 over will do pull-ups  Then 5 minutes rest  3 rounds 1 min deadlift  1 min […]

Strength: Strength: 2×5@70%,1×5@75% of 1rm FS WOD: 1 min max cal row :30 rest 6 min amrap 15 wall balls  10 box jumps 5 cleans  :30 rest 1 min max double unders