WOD FOR TIMEROW  x  500 METERSKETTLEBELL SNATCH  53/35  x  50 3 ROUNDS BURPEE  x  5SLAM BALL  50/30  x  10KETTLEBELL SWING  53/35  x  20

WODDIANE21 – 15 – 9DEAD LIFT  225/155HANDSTAND PUSH-UP

DIANE 21 – 15 – 9

WODA.M.R.A.P  x  12 MINUTESWEIGHTED PULL-UP  35/25  x  5DUMBBELL PUSH PRESS  60/40  x  7ROPE CLIMB  x  3BOX JUMP  x  15

WOD 5 ROUNDSPOWER SNATCH  115/80  x  1OVERHEAD SQUAT  x  5POWER CLEAN  x  10DOUBLES   x  50 CLICK HERE FOR MOBILITY WOD

WODSPRINT 400 METERSHANG POWER CLEAN  115/80  x  25REST  x  3 MINUTESSPRINT  400 METERSKETTLEBELL SWING  70/53  x  25REST  x  3 MINUTESSPRINT  400 METERSBURPEE  x  25WOD WILL HAVE 3 TIMES FOR A SCORE, ONE FOR EACH COUPLET.

“ADAMBROWN” Two rounds for time of: 295 pound Deadlift, 24 reps24 Box jumps, 24 inch box24 Wallball shots, 20 pound ball195 pound Bench press, 24 reps24 Box jumps, 24 inch box24 Wallball shots, 20 pound ball145 pound Clean, 24 reps Mikko Salo 21:59, Kristan Clever 27:15 (185lb dead, 24″ box, 16lb ball, 120lb bench, 100lb […]

WOD A.M.R.A.P  x  10 MINUTES SLAM BALL  50/30  PULL-UPDO ONE SLAM BALL AND ONE PULL-UP.  THEN DO TWO SLAM BALLS AND TWO PULL-UPS. CONTINUE ON IN THIS FASHION UNTIL YOU RUN OUT OF TIME.

WOD OVER-HEAD SQUAT  3  x  3 The Bear Complex Bear Complex –  7 sets of the following sequencePower CleanFront SquatPush Press        Back SquatPush Press 5 rounds – work up to max loadThere is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground […]

WOD ROPE CLIMB  x  10SNATCH  155/110  x  5BURPEE  x  10SNATCH  135/95  x  10BURPEE  x  20SNATCH  115/80  x  15BURPEE  x  30ROPE CLIMB  x  5

“Wittman“ Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps95 pound Power clean, 15 reps15 Box jumps, 24″ box Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24″ […]

WODBENCH PRESS  3  x  3A.M.R.A.P  x  15SNATCH BALANCE  185/130  x  3DOUBLES  x  50RING DIPS  x  7