WOD

RINGS 15 minutes Accumulate 5-7 Sets 1-2 Strict RMU “PINKY RING” For Time 12-10-8-6-4-2 • Toes to Rings • Russian KbS (70/53) x 2 Every... Read More

“RED DOOR” Every 5 min x 5 — 25 min Total 20 Goblet Squats (53/35) 8 Box Jumps (30/24) 20/15 Cal Row ACCESSORY 3-4 Sets... Read More

HSPU 10 min EMOM 1-3 Strict HSPU TETHER BALL For Time Buy-in 40/30 Cal Bike 3 Rounds 21 Abmat Situps 15 Deadlifts (135/95) 9 Push... Read More

“MUD CRAB” 18 minutes 3-6-9-12…etc. • Bar Muscleups 15 Wallballs (20/14) 50 Doubleunders CORE ACCESSORY 3-4 Sets For Quality 10 V-ups 30 sec Hollow Rock... Read More

DEADLIFT 15 minutes 4 x 5 Building Rest as needed “TRAIN HOPPING” For Time 15-12-9-6-3 • Power Clean (135/95) • Burpees Over Bar EXTRA CREDIT... Read More

OPEN GYM 1-2

DB FLOOR PRESS 15 minutes 4 x 10 Rest as needed DUELING PIANOS For Total Rounds + Reps — In Partners 7 minutes 16 Pullups... Read More

“GULCH 2.0” For Time 15-12-9-6-9-12-15 • Back Squats (135/95) 200m Run CORE ACCESSORY For Quality 30 Mountain Climbers AMRAP Plank Rest 1:00 x 3 EXTRA... Read More

“PULL UPS” 15 minutes 5 x 3 WtD Pullups Building “ISABEL” For Time 30 Snatches (135/95) EXTRA CREDIT Mobility 1:00 Tricep & Lat Stretch ea/s... Read More

“ROOF RACK” 20 minutes 50/40 Cal Row → Bike AMRAP 10 Box Jump Overs (24/20) 16 Wallballs (20/14) LOWER ACCESSORY 4 Sets 10 Clamshells ea/s... Read More