For Time Actual WOD “DT” 5 rounds for time: 12 deadlifts, 155/105# 9 hang power cleans, 155/105# 6 push jerks, 155/105# Cash out 500m rowRead more

April 1st 2016 For time: Run 2 miles 200 pull-ups 400 push-ups 600 air-squats Run 2 miles wear a 20# weighted vestRead more

For strength, do 4 front squats immediately into 8 back squats. Find the heaviest weight you can do for this combination. The metcon is a triplet of box jumps, burpees, and wall balls. Do 21 of each, then 15 of each, then 9 of each. Scale the height or weight if needed. Strength 4/8 Front Squat/Back Squat Conditioning For time: 21-15-9 box jumps, 24/20″ burpees wall balls, 20/14#Read more

Take 15 minutes or so to find a 5 rep shoulder press from the racks. Brace that midline and press straight up. You might want to pause at the top and take advantage of the bottom stretch shortening cycle. The metcon is an AMRAP. You have 90 seconds to do as many rounds and reps of 5 clean and jerks + 10 pull-ups as possible. Then rest for 90 seconds. Repeat for a total of 5 rounds. When you start a new round, you should start where you left off the last round. Your score is total rounds and reps for the entire workout. Strength 5RM Shoulder Press Conditioning AMRAP 5 rounds of :90 work, :90 rest: 5 clean and jerks, 135/95# 10 pull-upsRead more

For this 20 minute AMRAP, one of the movements you’ll be doing is KB step ups. You may hold the KB anyway you’d like and step up onto a standard sized box. You must do 6 on your left leg and 6 on your right, but you may choose to alternate or do 6/6. Power snatches should be fairly heavy, but avoid pressing out too much. We would rather you have a clean lock out than ugly press out. Lastly, substitute 6 rope pulls for the 2 prescribed rope climbs. Most of you should be doing the 24 double unders per round since it’s an AMRAP. AMRAP in 20 minutes: 200m run 24 double unders 12 step ups, 24/20″ 53/35# 6 power snatches, 125/85# 2 rope climbsRead more