Category: WOD

WOD In a team of 2, complete for time: -25 Walking lunge -20 Pull-ups -50 Box jumps (20’/24″) -20 Double-unders -25 Ring […]

WOD “Franpee” 21- 15- 9 -Thrusters (30kg/42.5kg) -Burpees

SKILL Find your heaviest -Weighted Chest-to-bar Pull-up FINISHER AMRAP in 7 minutes of: -20 Wall balls (6kg/9kg) -20 Pull-ups   SCALING  Reduce […]

WOD “Bear Complex” -Power clean -Front squat -Push press -Back squat -Push press (x7) Complete the complex seven times through without dropping […]

WOD In a team of 2, complete for time: -100 Double unders (Deadlift hold 85kg/120kg) -30 Strict handstand push-ups (Handstand hold) -30 […]

  SKILL A: Back Squat 85% of your 1 rep max 2 Sets, 2 Reps only B: Front rack lunges 6- 6- […]

WOD “Brutal Barbara” Team of 2 5 Rounds for time, of: -20 Chest-to-bar -30 Hand release push-ups -40 Toes-to-bar -50 Goblet squats […]