WOD 5 Rounds Row 40 Cal/32 Cal 40 Double Unders 20 DB Anchored AbMat Sit-Ups

Strength A1 Deficit (DB) Box Handstand Push-Up 4x5 A2 Powell Raise 4x10/arm Old City Benchmark 25.1 AMRAP 20 20 DB Snatch (1x50/1x35) 20 DB Floor [...]

Double Strength A1 Front Squat 5-5-5-5 A2 KB Pullover 4x12 (53/35) B1 Lateral KB Front Rack Step Up 4x6/Leg (24"/20")(1x53/1x35) B2 Weighted Pull-Up 4x5 @ [...]

Core Strength A1 - Landmine Twist 3x20 (60/50) A2 - Suitcase March 3x30/Side (1x70/1x53) WOD 8 Rounds 5 Deadlift (225/155) 10 Box Jump (20/14) 4 [...]

Partner "Stonewall" You Go I Go In Honor of the Stonewall Riots on 6-28-69 AMRAP 30 6 Squat Clean (135/95) 28 Double Unders 6 Shoulder [...]

STRENGTH A1 - Back Squat 8-8-5-5 A2 - Yates Row 4x12 B1 - Barbell RDL 4x8 B2 - Matador Dip 4x5 @ Weight 4x5+ @ [...]

Core Strength A1 - Landmine Twist 3x20 (60/45) A2 - KB Suitcase March 3x30 Steps/Side (1x70/1x53) WOD AMRAP 17 50 Double Under 16 KB Front [...]

Strength A1 Pause Floor Press 4x5* *Pause 1s with elbows on floor A2 DB Bent Over Row 4x15/arm WOD 4 Rounds for Time Run 800m [...]

Strength A1 - Power Clean and Jerk 4-4-2-2 A2 - Thoracic Mobility 2x60s Butcher Block Stretch then 2x8 PVC/Light Bar Sotts Press WOD Grace Prep [...]

Gymnastics Strength A1 DB/Parallette Box Handstand Push-Up 4x5-8 *Use 2 DB as "low" paralettes *Start at 20", then go higher *Scale to down-dog/banded down-dog handstand [...]