WOD

Part 1: 5 Rounds of 2 Tire Flips/100m Farmers Carry, rest 2 minutes Part 2: “William Burke JR” 21 Thrusters, 9 Burpee Pullups, 15 Thrusters,... Read More

Part 2: Partner 10k Row. Alternate every 500m. L2 9000m, L1 8000m Scale: Distance Notes: You should try and hold a steady rate for all... Read More

Part 1: EMOM 16 – 2 Turkish Get-ups. Even – Left, Odd – Right. Part 2: AMRAP – 10 RKBS, 20/15 Cal Row, 10 Box... Read More

Part 1: WOD Prep/Warm-up Part 2: “Loredo” 6 RFT of 24 Squats, 24 Pushups, 24 Walking Lunges, 400m Run Scale: Pushups -> Bar/Box, Run ->... Read More

Part 1: Tabata – Side Planks (alt left/right) and Tabata Planks. 1 min rest between. Part 2: AMRAP 15 – 25 DU, 25 Pushups, 100m... Read More

Part 1: Snatch Complex – 1 Power Snatch, 1 Snatch Balance, 1 Hang Squat Snatch. 5 sets adding weight each time. Part 2: 4 RFT... Read More

Part 1: EMOM 8 – 20-30 sec HS Hold Part 2: ” Marguerita” 50 Rounds for Time1 Burpee,1 Push-Up, 1 Jumping-Jack,1 Sit-Up1 Handstand (2-3 hold)... Read More

Part 1: Front Squats – 5×5 ,~65-75% 1RM (Moderate) Part 2: 3 Rounds – AMRAP 3 of 5 Front Squats, 10 Cal Row. Rest 3... Read More

Part 1: Hang Cleans – 5,5,4,4,3,3. Build to challenging 3. Rest 2 minutes Part 2: 5 RFT of 5 Hang Cleans, 10 Pullups, 200m Run.... Read More

Part 1: 10 minutes DU Practice Part 2: AMRAP 9 – 1 Cal Row, 10 DU, 2 Cal Row, 20 DU, 3 Cal Row, 30... Read More

Part 1: DL, Clean, S2O warm-up Part 2: AMRAP 20 – 9 DL, 7 Cleans, 5 S2O. Every 2 minutes 5 burpees. RX+ 185/135, RX... Read More

Part 1: Weighted Bridges w/BB – 5,5,5,5 building. Rest 2 min Part 2: AMRAP 12 – 100m Run w/Dball, 5 Ball Slams, 5 Burpees. RX... Read More

Part 1: EMOM 14 – Even:3-5 Strict Pullups, Odd:15-30 sec Bar Hangs Part 2: “Annie” 50-40-30-20-10 of DU & Abmat Situps. Notes: Part 1: You... Read More

Part 1: Back Squats Warmup  2-3 rounds of 5 Backsquats building to 60-70% 1RM. Part 2: Back Squats – 1,1,1,1,1 to establish a 1RM. Starting... Read More

Part 1: Bullet Proof Shoulders Part 2: Partner WOD: Amrap 15 – P1 – Row 250m P2 – 10 Box Jumps, 20 V-Ups. Rx 24/20,... Read More

Part 1: Pausing Floor Press 5×5, light weight.(2-3 sec pause) Part 2: For Time – 25,20,15,10,5 Pushups, 500m,400m,300m,200m,100m Runs. 20 min cap Scale: Pushups ->... Read More

Part 1 Barbell Row 3-3-3-3 building Part 2 AMRAP 10 of 10 Pull Ups, 40 DUS

Never forget. AJoseph Agnello, Lad.118 Lt. Brian Ahearn, Bat.13 Eric Allen, Sqd.18 (D) Richard Allen, Lad.15 Cpt. James Amato, Sqd.1 Calixto Anaya Jr., Eng.4 Joseph... Read More

“Boom Sauce” 6 RFT of 2 Bar Mus, 3 Power Cleans, 4 Front Squats, 5 Push Jerks Rx 155/105 L2 135/95 L1 95/65   Scale... Read More

Part 1 Core 3 rnds of 20 sec hollow hold, 12 Vups, 1 min plank rest 1 min btw rnds Part 2 “Greg” AMRP 25... Read More