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Strength: Deadlift – work to a heavy set of 5 reps Then, partner up for 10 minutes. Partner A performs 10 burpees while Partner B performs as many SDHPs with a KB (24/16k) as possible. Then [...]

“Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats

Strength: Strict Press – work to a heavy set of 5 reps Then, four rounds for time of: Run 400m 15 Toes to bar 20 Wall ball (20/14lb)

RokFit’s Cyber Series – WOD #2 – The Triplet 10,9,8,7,6,5,4,3,2,1 reps for time of… OPT pull-up (chin breaks vertical plane) DB ground to overhead – Men – 50lb [...]

“Stiffy’s 100” Five rounds for time: Run 200m with sandbag (50/35lb) 20/20 Sledgehammer swings (16lb) 10 Push-ups with hand release 20 Sit-ups 30 Squats  

Skills: Wall walk/Handstand push up progression & Ring dips Then, AMRAP 15 minutes of: 3 Wall walks 10 Parellette pass-thrus 10 Ring dips  

Squat – work up to a heavy weight to perform 5 reps. Do 3 work sets with same weight. Then, run for 1 mile for time.  

Strength: Power clean – work up to a heavy set of 3 Then, AMRAP 10 minutes: 10/10 Kettlebell cleans (24/16k) 15 Wall balls (20/14lb)                 [...]

Skill: Proper form for the plank and the push-up Then, AMRAP 20 minutes of: 10 Push-up 10 Goblet squat (24/16k) 10 Sit-up For each round after the 1st round, add 10 Sit-ups. Finisher: Maximum [...]

“Fr.E.A.K with a partner” (First rounds of Fran, Eva, Annie, and Kelly) For time: 21 Thrusters (95/65lb) 21 Pull-ups Run 800m 30 KB swings (32k/30k) 30 Pull-ups 50 Double-unders 50 [...]