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Click here for WOD brief! Strict Press E3MOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% 9min AMRAP: 200m Row, Run or 0.5km Assault Bike12 Push-ups9 Ring Dips RX+ Strict MRX Bar Dips6 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise3 Shoulder to Overhead 155/105 RX+185/125 MRX 125/80 Rest 3min For Time: (3min cap) 200m […]

Click here for WOD brief! Deadlifts E3MOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% Main Site WOD (RX+ portion) 12 – 9 – 6 Reps For Time: (15min cap) Muscle-Ups (bar or ring) MRX Burpee Chest to Bar Pull-Ups Deadlifts 275/175 RX+315/205 MRX 225/145 Core Development 15 BB Kang Squats30 Russian

Click here for WOD brief! Overhead Squats E3MOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% 12min AMRAP: 8 Hang Power Snatch4 Overhead Squats8 WallBall Sit-Ups (20/14lbs MRX 20/10) or Toes to Bar 32 Double Unders or 8 Box Jumps 24/20″ MRX 20/18 Rest 2min For Time: (2min cap) 8 Hang Power Snatch 4 Overhead Squats8

Click here for WOD brief! Athletes Choice Day WOD #1 30 Muscle-Ups for Time (Ring or Bar) OR WOD #25km Row or Run for Time OR WOD #3 300FY = 300cal on Assault Bike For Time Credit/created by OPT now OPEX OR “TYLER” 5 Rounds For Time: 7 Muscle-ups MRX Burpee Chest to Bar Pull-Ups

Click here for WOD brief! Bench Press E3MOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% Don’t have a bench? Click here to see how to perform the floor press! 4 Sprint Rounds For Time: (16min cap) 6 Over Bar Burpees12/10 Barbell Push-Ups12/10 Bodyweight Deadlifts 6 Over Bar Burpees REST 2min After

Click here for WOD brief! Run 400m x 3 times E3MOM (score is slowest time) REST 3min / Start WOD For Time: (20min cap)40 Sumo Deadlift High Pull 75/55 RX+ 95/65 MRX 55/35 40 Front Squats40 Shoulder to Overhead40 Pull-Ups MRX Ring Rows40 Overhead Lunges (alt legs)40 Hang Cleans40 Toes to Bar400m Run Flexibility Development

Click here for WOD brief! Power Snatch to Hang Power Snatch Build UP E2MOM 2 – 2 – 1 – 1 – 1 21min AMRAP: 15 Calorie Row or Assault Bike or 60 Double Unders13 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/1211 WallBall Sit-Ups 20/14lbs MRX 20/10 9 WallBall Shots 10/9′ MRX 9′1 Power Snatch 135/95 RX+165/115 MRX 115/751

Click here for WOD brief! Hang Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 – 1 “A Fool’s CHOICE” by DB 5 Rounds For Time: (15min cap) 10 Back Squats = 135/95 MRX 115/75 12 Front Squats = 115/75 MRX 95/65 14 Overhead Squats = 95/65 MRX 75/55 \~~~~~ 4

Deadlifts EMOM 4 Deadlifts EMOM x 4 min Rest 2min / add weight 2 Deadlifts EMOM x 4 min Rest 2min / add weight 1 Deadlift EMOM x 4 min Main Site WOD (RX+ portion)5 Rounds For Time: (16 min cap)20 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 20 Box Jumps 24/20″ RX+30/24

Click here for WOD brief! Front Squats EMOM 4 Front Squats EMOM x 4 min Rest 2min / add weight 2 Front Squats EMOM x 4 min Rest 2min / add weight 1 Front Squat EMOM x 4 min Main Site WOD (RX+ portion) 5 Rounds For Time: (16 min cap) 5 Strict Press 75/55