Dam Wednesday
DAMN DIANE 3 rounds: 15 deadlifts 15 strict deficit handstand push-ups W 205 lb., 2-in. deficit M 315 lb., 3.5-in. deficit 1,000-M ROW...
Tuesday Can Get Nasty
NASTY NANCY 5 rounds: 500-m run 15 overhead squats 15 bar-facing burpees W 125 lb. M 185 lb. HANDSTAND HOLD Max freestanding handstand hold
Friendly Monday
FRIENDLY FRAN 3 rounds: 21 thrusters 21 chest-to-bar pull-ups W 85 lb. M 115 lb. W/ remaining time of class 1RM FRONT SQUAT Establish a...
Saturday Games
Tic Tac Toe” Teams of 3 For Time (30-40 Minute Time Cap): 3 Rounds: 60/45 Calorie Row or Bike 45 Toes to Bar Then 45 Thrusters (95/65) 45...
You Sunk My Battleship
Clean and Jerk Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Muscle Cleans 2 Tall Squat Cleans 1 Push Jerk 1 Split Jerk *Starting at 0:00,...
Thursday Laces Out
“Laces Out” AMRAP 18: 6 Chest to Bar Pull ups 9 Push Presses (135/95) 15 Deadlifts (135/95) 21 Wallballs (20/14) Body Armor 3 Giant Sets:...
Gettin in the Dirt on a Wednesday
“Dirt Devil” On the 4:00 x 5 Rounds: 5 Devil Presses (50’s/35’s) 10 Over-and-Back Hops Over Dumbbells 15 Double Dumbbell Squats...
Tuesday Underground
WOD “Underground” For Time: 100 Double Unders, 50 AbMat Sit-ups 25 Kipping Handstand Push-ups 80 Double Unders, 40 AbMat Sit-ups 20...
The Monday Heavies
Snatch Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Complex [On the 10:00] On the 2:00 x 5 Sets: 1...
Saturday Mind Eraser
Mind Eraser” AMRAP 30: 7 Power Cleans (135/95) 7 Burpees 7 HSPU 200 Meter Run
