WODs

For max reps, four rounds (23 minutes) of: Deadlift 1 minute (115/75lb, use the same bar for all movements) Rest 1 minute Hang clean 1 minute Rest 1 minute Push jerk 1 minute Rest 1 minute  

Strength: Push Press 5×5 Then, as many rounds and reps as possible in 15 minutes of: 200m run with sandbag (45/25lb) 15 Wall balls (20/14lb) 20 Abmat sit-ups    

Five rounds for time: 40 Double-unders 30 Box jumps (24″/20″) 20 Kettlebell swings (24k/16k)  

“Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. Field Training Officer Timothy Quinn Brenton, 39, [...]

AMRAP 25 minutes: 3 Deadlifts lb (275/185lb) Sprint 200m 12 Toes to bar                    

“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round. We [...]

Strength: Power cleans 3-3-3-3-3 Then, for time -Power clean and burpee ladder: 10 cleans (135lb/85lb) 1 burpee 9 cleans 2 burpees 8 cleans 3 burpees 7 cleans 4 burpees 6 cleans 5 burpees 5 [...]

Skill: Barbell Jerk 20min AMRAP 10 Ring dips 10 dumbbell push ups 5/5 OHS with dumbbell or kettlebell (24/16k)                

Strength: Front Squats 3-3-3-3-3 Then, for 20 minutes, start with 5 reps of each of the following, increase by 1 each round. Burpee tuck-jump Stationary reverse lunge (same number of reps on each [...]

Team WOD – Relay Races Teams are four are formed then of the four partners are formed. Of each partnership only one athlete works at any given time. Partner A and B alternate the following [...]