Hang Clean 5 3 1 Rest Then 20Min. A.M.R.A.P. Of 10 Box Hops, 20 Hang Cleans,30Cal. Row

95/65

"CANDY" 5 Rounds Of 20 PullUps,40 Push Ups,60 Squats

 Joel does oc throwdown wod #2

21-18-15-12-9-6-3 Of K.B.S.. G.H.D. Sit Up, D.Under

72/53

*skill work : choose pistols/d. unders/ pull ups

NICOLE B. in mid 95lb power clean

Thruster 3 3 3 Rest Then 3 Rounds 20Ft Walking Lunge,15 Med Ball Squat Cleans, 10 H.S.P.U,, 5 L-Pull Ups

20/14 Med. Ball

"ATLAS" 250M Plate Run, 50 K.B.S.,40 Ring Dips, 30 D.B. Clean n Jerk, 20 Burpees, 10 Dead Lifts 250m PLate Run

45/25 plate

52/35 K.B.

35/25D.B.

225/155 Dead

5 Rounds Of 10 Wall Climbs, 10 Box Jumps, 10 K.T.E.

"Death by 10 M" Rest Then Dead Lift 3 Reps Every Min. on the Min. for 12Min.

use 70 - 80% of 1R.M.

try this out ......

" FIGHT GONE BAD" 1 Min. each of Wall Ball,S.D.H.P, Box Jump, Push Press, Row,

20/14 ball

75/55 Bar

20"Box

"CINDY" 20min. A.M.R.A.P. Of 5 Pull Ups, 10 Push Ups, 15 Squats

 Joel M. Does the 1st Throwdown W.O.D.

Dead Lift 1 1 1 Rest Then "diane" 21-15-9 Dead Lift, H.S.P.U

225/155

236lb, 250 meter farmers walk tends to bust some blisters . .

For Load And Time 4 Heats of 250m Farmers Walk Rest Then L-Sit Tabata Sit-Ups

Athlete will choose weight for walk,rest as needed . 

Tabata formula, rest in L-Sit

Front Squat 3 3 3 Rest Then 10 Rounds Of 10 Med Ball Squat Cleans 10 Burpees

20/14

500M Farmers Walk, 20 Dead Lifts, 30 Thruster, 40 K.B.S., 50 Box Jumps, 40 K.B.S.,30 Thrusters, 20 DeadLifts, 500M Farmers Walk

Walk 53/35

D.L. 135/85

Thruster 45/35

K.B.53/35

Grab two heavy objects and walk for distance, speed, or time. What those objects are doesn't matter too much. Dumbbells work pretty well, but heavy ones get difficult as the weights tend to restrict the range of motion of your steps. Barbells can be awkward to load. Non-traditional weights can be extremely specific - try buckets full of sand or water, loaded suitcase, or whatever.  Just whatever you pick up, make it heavy. This isn't race-walking. You want something you can't just casually swing back and forth. Remember the goal is to carry a heavy object..

Team of 2+ 250M Run, 50 Burpees, 250M Run 100 Box Jumps, 400M Run, 200 Sit Ups, 250M Run, 400 Air Squats, 250 M Run

Learn how to row the right way . ..