Strength/Core EMOM 9 1 - Max Effort Hang 2 - Half Kneeling DB Wood-Chop 1x12 L/R 3 - Half Kneeling DB Wood-Chop 1x12 L/R *Try to hang a little longer than two weeks ago. If [...]

Strength Deadlift 3-3-3-3 *4 Challenging Sets of 3, ideally ascending weight WOD AMRAP 7 10 Alternating DB Snatch (50/35) 10 Side Shuffles (2 Long-ways Mats)

EMOM 8 1 - KB Front Rack March (53/35) (controlled but Max Effort) 2 - Rest Partner WOD I go you go. 12 Rounds (6 Each) 6 Box Jump 6 Hand Release Pushup then 10 [...]

Strength A1 Deadlift 5-5-5 A2 "Seated Straddle Plate Raise" 4x10 (15#/10#) WOD 5 Rounds of 1 Minute Work/2 Minutes Rest 7 Front Squat (135/95) In Time Remaining: Max Effort Burpees *Score is Burpee Total *Front [...]

Strength EMOM 9 1 - Max Effort Chest to Wall Handstand Hold 2 - Half Kneeling DB Woodchop 1x12 (L or R) 3 - Half Kneeling DC Wooddhop 1x12 (L or R) WOD Row 750/600-500/400-250/200 [...]

Strength A1 Bench Press 4x3@90% A2 DB "Supinating" Bent Over Row 4x10 @ Heavy *Supinating - at the bottom your thumb is at noon/north, at the top at 3/East WOD 5 Rounds for Time 2 [...]