EMOM for 12 minutes of: 10 kettlebell swings (70/53#) 6x10 yard shuttle run WOD Notes: If you hit a point where you can't finish the round within the minute, this workout turns into an AMRAP…

"Macho Man" EMOM for 20 minutes of: 3 power clean 3 front squats 3 push jerks WOD Notes: WOD is by special request of Coach Dave. You'll complete 1 round every minute on the minute…

Complete 10 rounds for time of: 5 strict pull ups 7 right/7 left lateral plyo skier hops (24/20") 3 power cleans (205/125# NTE 80%) Rest 1 minute after each round. WOD Notes: Each round should…

Complete 10-9-8-7-6-5-4-3-2-1 reps for time: Thrusters (135/95#) Toes to bar

Complete for reps: Max reps power clean & jerk (135/95#) in 60 seconds Rest 60 seconds Max reps power clean & jerk (155/105#) in 60 seconds Rest 60 seconds Max reps power clean & jerk…

Complete 3 rounds for max reps of 1 minute on, 1 minute off: DB Thrusters (50/30#) Bar Muscle Ups Row (1 cal = 1 rep) Burpees WOD Notes: Compare to 161113

Complete for time: 400m run then 15 deadlifts (315/205#) 15 burpees 30 double unders 10 deadlifts (315/205#) 10 burpees 20 double unders 5 deadlifts (315/205#) 5 burpees 10 double unders rest 2 minutes 400m run…

Complete 3 rounds, each for time of: 5 bear complexes (135/95#) 400m sprint Rest 3-5 minutes between rounds. WOD Notes: The bear complex is a barbell complex consisting of a power clean, front squat, push press,…

Complete for time: 9 deadlifts (345/225#, NTE 85%) 10 toes to bar 6 deadlifts 15 toes to bar 3 deadlifts 20 toes to bar Rest 5 minutes then Complete for time: 9 deadlifts (275/185#, NTE…

AMRAP in 12 minutes of: 7 DB snatches Rt/Lt (55/35#) 7 box jumps (24/20″) 7 toes to bar WOD Notes: Compare to 150927. Community Notes: It's not too late to join us tomorrow morning for the…