WOD AMRAP 20 8 Deadlift (225/155) 10 Toes to Bar Run 400m *Compare to 8/09/24 Mobility Overhead Band Lat Stretch 1x60s Overhead Band Lat Stretch [...]

Strength A1 - Strict Wall Handstand Push-Up 4x3-5* 4x2-3 5s Wall Negatives 4x5+ on Box 4x8+ Anything Else *No Mats to limit range of motion [...]

Partner WOD You Go I Go 6 Rounds (3 Each) 10 DB Deadlift (2x50/2x35) 10 Push-Up to Single Arm Renegade Row (2x50/2x35) 30 Cross [...]

WOD 2 Rounds Row 1500m/1200m* 5 Wall Walks 35 Sit Ups *As Equipment Allows. Bike = 90/72 Cal *25 Minute Cap Friday Arms EMOM 11 [...]

Core Strength EMOM 9 1 - 1x12 Strict Hanging Knee Raise 2 - 1x12 Straight Arm Side Plank 3 - 1x12 Straight Arm Side Plank [...]

Strength A1 Barbell Romanian Deadlift 4x8* *Aim for 70-80% 1 RM DL A2 KB Pullover 4x10 WOD 11 Minute AMRAP 12 DB Reverse Lunge (2x50/2x35) [...]

Strength A1 Weighted Dip 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives A2 Single Arm DB Bent Over [...]

WOD 3 Rounds of 3 Minute AMRAP/90 Seconds Rest 2-4-6-8-10... Power Clean (155/105) Push-Up Box Jump Over *Start from beginning every round *Score is total [...]

Beach Muscles EMOM 9 1 - 1x12 Standing DB Bicep Curl (2x30/2x20) 2 - 1x12 Lying DB Skull Crusher (2x30/2x20) 3 - 1x12 Standing Reverse [...]

STRENGTH A1 - Tall Clean 4x3* *Empty Bar or Light Weight B1 - E2MOM x 6 2 Squat Clean WOD 8 Rounds 30s Work/30s Rest [...]