WOD

DEATH BY BURPEES G

BUY IN: TABATA BOTTOM TO BOTTOM SQUATS... "Death by Burpees" Start a timer and do one Burpee on the first minute, two Burpees on the second, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer....

SAT OLY CLINIC 0900-1000

"1st Pull" Every successful lift must start correctly with impeccable body positioning from the floor all the way to overhead. A prominent weightlifting coach in the US has said that most lifts are missed by an imperfect 1st pull. A good first pull sets the stage for...

HURRY UP SUCKA GWM

150M RUN-TIRE FLIPS 150M RUN-TIRE STRIKES 150M RUN-BOX JUMPS 150M RUN-KB SWINGS 150M RUN-K2E 150M RUN-GOOD MORNINGS 150M RUN-BURPEES 2 PERSON TEAMS-EACH PERSON DOES AMRAP WHILE PARTNER COMPLETES 200M RUN. STORM THROUGH FOR...

GATOR WG

Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-up U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on...

DL-BRPEE-DU GWM

5 ROUNDS FOR TIME: 5-DEADLIFTS 275/185 10-BURPEES 50-DOUBLE...

NANCY MW

5 ROUNDS FOR TIME OF: 15 - OHS 95/65 400M...

SU-PULL-WL-PUSH-CLIMB G

50 - SITUPS 40 - PULLUPS 30 - WALKING LUNGES 20 - PUSHUPS 10 - ROPE ASCENTS ( or SUB-TOWEL...

BEAR COMPLEX W

“The Bear Complex” Without setting down bar, 7 rounds of… 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press We’ll do this sequence 5 times, start light and increase load to max. Bear Complex WOD...

BXJ-RD-SU-KBS-DU GWM

AMRAP 20 MIN: 10 - BOX JUMPS 32/28 10 - RING DIPS 10 - ABMAT SITUPS 10 - KB SWINGS 53/35 10 - DOUBLE...

WB-BXJ-RUN GWM

21 - WALLBALLS 20/14 21 - BOX JUMPS 24/20 400M RUN 15 - WALLBALLS 15 - BOX JUMPS 400M RUN 9 - WALLBALLS 9 - BOX JUMPS 400M...

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