Conditioning: 4 Rope climbs (13′) 10 Single-arm dumbbell overhead squat (50/35) (5 each arm) 20 Box jump over (30/24″) 200 Double unders 30 KB Swings (72/53) 40 GHD Sit-ups 50 Wall ball shots (25/16)@(10/9′)   For time     Post results and experiences to commentsRead more

Strength: Shoulder Press Build to a heavy 4-rep max and then use that weight… Max reps push press Rest 2:00   3 Sets for max reps   Conditioning: 1:00 Calories biked 1:00 D-ball cleans (100/70) 1:00 Calories rowed 1:00 Sandbag Zercher squats (70/50) 1:00 Calories skied 1:00 Strict pull-ups 1:00 Rest   2 rounds for score     Post results and experiences to commentsRead more

Endurance: Choose one: Bike, Row, or Ski, then perform… 30 minutes for calories     Post results and experiences to commentsRead more

  Conditioning: 4-person Team* WOD 100 Pull-ups 200 Burpee box overs (20″) 300 Wall-ball shots (20/14) @ (10/9′) 400-ft Dumbbell overhead lunges (50/35) …while simultaneously accumulating… 250 Calories biked   For time *Instructions: Equal work on chipper Two teammates working at a time (chipper & bike) Tag each time teammates switch on the chipper Team member working on Chipper must run back to the team by the bike to switch out     Post results and experiences to commentsRead more

  Conditioning: Complete as many reps* as possible in 3:00 of: 30 Double unders 20/16 Calories row/bike/ski** 10 Shoulder-to-overhead (95/63) Max rep burpees-over-bar …rest at 1:00, then repeat…   7 round for score *Total burpees is the score of max reps **Each apparatus must be used at least twice     Post results and experiences to commentsRead more