Category

WOD
“PALM FROND” 5 minute AMRAP  90 Double Unders 30 Wall Balls 20/14  Rest exactly 5 minutes  5 minute AMRAP  45 Double Unders  15 Wall Balls  Rest Exactly 5 minutes  5 minute AMRAP 30 Double Unders  10 Wall Balls 
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“THE RINGER” Every 20 seconds for 10 minutes – 1 Hang Below the Knee Snatch  – 3 TOUGH, Highly Focused Banded Lat Press Down (gymnastic correlation)   Rest/Reset 5 minutes 10 minute AMRAP Ladder 1 Clean 185/125  1 Wall Walk  2 Clean  2 Wall Walk  3 Clean  3 Wall Walk 
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“CAR JACK“ 12 minute AMRAP (FOR QUALITY)  W/ Partner – Alternate Movements 30s Bike @ 50-60% pace  5 PVC or Empty Bar Overhead Squats with a 1s pause at top/bottom  5 Ring Rows with a 1s pause at top/bottom Rest/Reset – 5 minute 12 minute AMRAP (Scored) – HIGH intensity w/ Partner – Alternating FULL Rounds...
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“SWEAT ANGELZ” FOR TIME with a partner (8 minute CAP)  At 0:00 50 Double DB Thrusters 50/35 50 Deadlifts 225/155  50 Toes to Bar   Partners can partition reps HOWEVER  At 12:00  5 ROUNDS FOR TIME with a partner (8 minute CAP)  10 Double DB Thrusters 50/35  10 Deadlift 225/155 10 Toes to Bar   Partners must...
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“BURN BABY BURN” FOR TIME With a partner complete  10/9K Bike *Athletes will alternate every 1000/900m (5 each)  **While partner is BIKING, opposite partner must complete 1 ROUND  20s of wall sit  + 50’ DOUBLE KB Farmers Carry 70/53 
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“MAVERICK” 20 minute AMRAP  Max Unbroken DB Incline Bench Press  Max Unbroken UB Chin Ups  Row 500/450m 
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“BEEF CAKE” COMPLETE for LOAD and QUALITY  Every 2 minutes x 16 Intervals (32 total minutes – 8 each)  Alternate between A and B  Front Squats (Building)  60s Jump Rope Singles   STRENGTH TRACK  3-3-3-2-2-2-1-1  @ 0:00,  Set one perform 3 reps + @2:00 Jump Rope @ 4:00 set two perform 3 reps + @ 6:00...
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“PARTNER “Eleanor” 6 Rounds For Time – SOFT Cap 25 minutes   24 Alternating DB Snatches 50/35   12 Burpee Box Overs 24/20   6 Hang Power Cleans 165/110 
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