“Ever heard of: 1 layer of dust is better than 5?”

Lift: wk 2 Snatch complex x 5min emom PS + Snatch balance + Tall snatch + Snatch (+wt) Into: 2rm snatch Lift 2: 5sx3rm back squat Wod: DT 10min cap 155/105-135/95-95/65 12 deadlifts 9 HPC 6 PJ Core: L-sit :30 sec x 3s

“Suck it England. Except for you John, you’re cool”

For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14 lb) DBall toss (80/50 lb) Push Press or DB push press (45/35 lb) As a team, complete a total of 1776 reps involving all exercises in any […]

“Heros and beeros: Go”

Kalsu: For Time: 100 Thrusters (wt: Normal wt +5-10# G*135/95) 5 Burpees to start and at the top of every minute This is hard. That’s a good thing. Accept the challenge and Embrace the suck.

“Dare”

Wod: Wood 5 Rounds For Time 400 meter Run / 500 m row 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute Rest

“Remember when nurses were heroes?”

Wod: Devil Dogs Vest option * Buy-In: 26 Burpee Pull-Ups Into 8 Rounds of: 13 Hang Power Clean (95/65 lb) 13 Push-Ups 13 Box Jumps 13 Kettlebell Swings 55/35 Into: Cash-Out: 2,021 meter Run Vest option *

“Zeus”

25min amrap / 3rft 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (Bodyweight)

“The 49-errrs”

7 Rounds For Time: 30 min cap 7 Handstand Push-Ups 7 Thrusters (135/95 – 95/65) 7 Knees-to-Elbows 7 Deadlifts (245/165 – 225/155) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups