Italian Cream Cake

Teams of 4 100 Rep Buy-in (Split work anyhow) Deadlifts (225/155) ————————— Four stations. Each athlete moves to one of these four stations and completes the work. Then the athlete takes a knee until all members are done at their respective station. Once all four athletes have completed their first station, rotate to the next […]

Power Hungry

AMRAP 8 Minutes 2 Muscle-ups 4 Burpee Box Jump-overs (24″/20″) 6 T2B 8 Push-Press (95/65)

Kill ’em All

21-15-9 Reps For Time: Hang Power Clean (95/65) Hang Power Snatch (95/65) Overhead Squat (95/65) EMTOM beginning at 1 min = 5 Burpees

More Mainsite Fun!

5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 155-lb. deadlift, 12 reps 155-lb. hang power clean, 9 reps [Hang Power Clean – Technique WOD c/o Barbell Shrugged] 155-lb. push jerk, 6 reps

Mainsite Fun

3 Rounds for time of 20-lb. medicine ball cleans, 50 reps Run 800 meters

Right Said Fred

Prowler work 25 minutes to complete Four 15m Pushes for time (annotate each time) rest as necessary between pushes (Men P+180 – Women P+130) Then EMOTM 10 Minutes 4 Hang Power Cleans (175/115) 6 Box Jumps (24″/20″) Annotate misses

Pain Pill

For Time 25 Ring Dips 50 Wallball (20/14) 10’ Target 50 Ring Dips 50 Wallball 25 Ring Dips