2 Minutes of max reps/time of:
Strict Pull Ups
Hand Stand Push Ups
Skin The Cats
2 minutes of rest between movements – starting with 200M RunContinue Reading - >
Deadlift 10, 8, 8 @ 65, 70, 75%
WOD: “Death by Everything”
EMOM for 12 minutes- start with 3 SDHP (115/75#), 3 Burpees. Add 1 rep of BOTH movements every minute. Ladder up as high as possible in the 12 minutes until the athlete cannot possibly complete all prescribed reps within the minute. The WOD then becomes an AMRAP of 5 and 5 for the remaining time.Continue Reading - >
15 Minute Max Ascending ladder
Start at 5 Russian KB Swings, 5 American KB Swings (53/35#), 10 Box Jumps(24/20).
Add 1 rep per round to KB Swings (both Russian and American). Box Jumps Stay at 10 reps per round.
Ex. 5 Russian Swings,5 American Swings, 10 Box Jumps, then 6 Russian Swings, 6 American Swings, 10 Box Jumps, etc…ladder up as high as possible on KB Swings for 15 Minutes.Continue Reading - >
(except for the run, one athlete works and one rests, once you start a movement, you must finish that movement)800m Run 10 x Rope Climbs 20 x HSPU 30 x Slam Balls 40 x Burpee 50 x Ring Row 60 x Box Jumps 70 x Sledgehammer Strikes 80 x Push-Ups 90 x Squats 100 x Abmat Sit-ups 800 Run Continue Reading - >