WODs

For Time: 20 Front Squats (50/30) 30 Box Jumps (21/18) 40 KB Swings (20/14) 50 Wall Balls (20/15) 40 KB Swings (20/14) 30 Box Jumps (21/18) 20 Front Squats (50/30) ...

One Hand Tied Behind Your Back L,R,L,R 4 Rds. Land Mine Push Press Box Step Ups Pistol Half Turkish Get Ups Half Renegades Score like FGB ...

Score equals reps. 4 Min AMRAP 10 X (Deck) Power Clean to Overhead 40/30 10 X Pull Ups to Toes to Bar Rest 1 Min 4 Min AMRAP 10 Calories on the Rower 10 Heavy Ball Slams Rest 1 Minute Repeat 2x Score equals: Total Reps ...

On the Minute: Perform a standing double broad jump and max effort power cleans at 60/40 for 10 minutes If you dont hit your specified distance with the broadjump, you get to do 5 burpees, and then hit powercleans. *You must try to cover as much ground as...

2 Part WOD. Run both with a rest. 12,9,6,3 Reps of: (Cut off 8 Minutes.) Nurpee Pull Ups Push Ups Then Score = Bear Crawls 1=1 across roof. Score = Total Reps Rest 3 Minutes after last finish. (8 minute cutoff + 3 min) Then 10 RFT (10 min cut off.) 7...

The Chief Max rounds in 3 minutes of: Power cleans, 3 reps (60/40) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. ...

EMOM for 16 min: Odd: 8 KB Swings, 6 No push-up burpee, Even: 5 Goblet Squats,30 Single Unders (10 Double/Struggles) Use leftover time for pistols. Score - pistols ...

Elizabeth 21-15-9 reps of: Clean 135 pounds Ring dips ...

4 min AMRAP: 10 No Push-up Burpee Box Jump (step down), 15 Cal Row Rest 2 min 4 min AMRAP: 10 Ball Slams, 20 KBS, 3 KB Roll to Stand Rest 2 min 4 min AMRAP: 6 Pull-ups, 8 DB Push Press, 10 DB Front Squat, ...

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