Category

WOD
“NO WAY OUT” 5 minutes 9 Thrusters (115/85) 9 Toes to Bar
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“KING SNAKE” 20 minutes 5 rounds 9 Burpee Box Jumps (24/20) 15/12 Cal Airbike → 18/15 Row In remaining time AMRAP 15 Russian KbS (70/53) 200m Run
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“CHURN” 5 Rounds For Quality & Total Reps 3 minutes 12 Front Rack Lunges (115/85) 8 Barbell Rows AMRAP Air Squats 1:30 Rest
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“AMANDA” For Time 9-7-5 • RMU • Snatches (135/95)
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“SODA BOTTLE” 10 min AMRAP 1-2-3-4-5 …• Clean & Jerk (135/95)35 Doubleunders
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“SILO” For Total Time On a Running Clock 2k Row Rest 4:00 3 Rounds 24 Wallballs (20/14) 12 CtB Pullups
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“PARTNER SNATCH 20.1” For Time – In Partners 10 Rounds Alt. 8 Power Snatch (95/65) 10 Bar-facing Burpees One partner does a round while the other rests
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“WRIST ROCKET” 4 Rounds 4 RMU24 Air Squats200m Run
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“GOLF TEE” 2 Sets – For 2 Scores 6 min AMRAP 8 Hang Power Cleans 32 Doubleunders Rest 2:00 6 min AMRAP 12 Deadlift 12 Medball Situps (20/14) Rest 2:00 Increase HPC/DL weight in 2nd Set Start AMRAPS at 0:00, 8:00, 16:00, 24:00
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