WOD

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...

TABATA THIS GM

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps...

DT W

Five rounds of: ▪ 155 pound Deadlift, 12 reps ▪ 155 pound Hang power clean, 9 reps ▪ 155 pound Push jerk, 6...

BRPEE-SU-KBS-DU-HSPU GWM

For time:
 70 Burpees 
60 Sit-ups 
50 Kettlebell swings, 1.5 pood 
40 DOUBLE UNDERs 
30 Handstand...

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