WOD

OPEN “Mean Machine” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Burpees Rest 2:00   “Goat Finisher” On the Minute x 10 Movement of choice   PERFORMANCE “Mean Machine” 3 Rounds: 3:00 Calorie Row 2:0010m Shuttle Run 1:00 Burpees...

OPEN/PERFORMANCE “50-50” Teams of 3: 1) AMRAP 7: 50 Push Press (60/40) 50 Push Press (70/47.5) AMRAP Push Press (85/60) rest 3 minutes 2) AMRAP 7: 50 Back Squats (70/47.5) 50 Back Squats (85/60) AMRAP Back Squats (100/70) rest 3...

OPEN "“High Roller” AMRAP 16: 200m Run 15 Sumo Deadlift High Pulls (42.5/30) 12 Burpee Box Jumps (24/20) 9 Chest to Bar Pull-ups PERFORMANCE “High Roller” AMRAP 16: 200m Run 15 Sumo Deadlift High Pulls (35/25) 12 Burpee Box Jumps...

OPEN Pause Front Squat Heavy Single “Four Score” 4 Rounds, On The 4:00: 14/12 Calorie Bike 15 Front Squats (42.5/30) 12 x Shuttle Sprints (10m) PERFORMANCE Pause Front Squat Heavy Single "Four Score” 4 Rounds, On The 4:00: 14/12 Calorie...

OPEN Snatch 10 mins to work up to a Heavy Single Hang Squat Snatch   “Cloud Nine” AMRAP 9: 30/24 Calorie Row 30 Hand Release Push-ups 30 Dumbbell Snatches (22.5/15)   PERFORMANCE Snatch 10 mins to work up to a...

OPEN “18.5” AMRAP 7: 3 Thrusters (45/29) 3 Chest-to-bar pull-ups 6 Thrusters (45/29) 6 Chest-to-bar pull-ups 9 Thrusters (45/29) 9 Chest-to-bar pull-ups 12 Thrusters (45/29) 12 Chest-to-bar pull-ups 15 Thrusters (45/29) 15 Chest-to-bar pull-ups 18 Thrusters (45/29) 18 Chest-to-bar pull-ups...

OPEN/PERFORMANCE/FITNESS Deadlift - Build to a heavy set of 3 reps OPEN “Humble Pi” Every Minute on the Minute x 16 (4 Rounds): 1st: 15/12 Calorie Bike 2nd: 7 Deadlifts (100/70) + 7 Handstand Push-ups 3rd: 15 Box Jumps (24/20)...

OPEN Thruster Build to Heavy Single “Engine Room” 5 Rounds, Every 3 Minutes: 300/250 Meter Row 9 Thrusters (42.5/30) Score is slowest round. PERFORMANCE Pause Front Squat Build to Heavy Single 3 seconds pause in bottom “Engine Room” 5 Rounds,...

OPEN Power Snatch AMRAP 10: 2 Power Snatch “Opposite Day” AMRAP 14: 40 AbMat Sit-Ups 20/15 Cal Bike 20 Burpees PERFORMANCE Power Snatch AMRAP 10: 2 Power Snatch “Opposite Day” AMRAP 14: 40 AbMat Sit-Ups 200m Run 20 Burpees FITNESS...

WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight...