4RFT

Abs of Steel

3 Sets of: 45 sec plank hold Rest 15 sec 45 seconds hollow rocks Rest 15 seconds 30 sec Russian kb swings Rest 90 seconds Then 4 Rounds for time: 100m farmers carry (53/40) 10 dual kb front squats (53/40)

The Reverend

4 Rounds for time: 10 Renegade Manmakers* (25/20) DBs 20 T2B *First Rep starts with two dumbbells on the floor by the athlete’s feet, then hold the dumbbells to a plank position, then perform 1 Push-up, 1 arm row, another push-up and 1 arm row with the other arm, then with both hands holding the […]

MACD’s

4 rounds for time: 400m Run 30 Pistols (alternating legs)

Pineapple Expression

For time complete: Buy in: 1000m Row ——————— 4 Rounds 25 Situps 25 Wallball (20/14) – 10′ Target

Blockbuster 3k / 4k / 5k / 6k

WOD c/o Coach George Before the movie industry high jacked the term “Blockbuster” it was used to described the heaviest of bombs. So pack your things (Pull Ups) and run (200M) before the weight hits the ground (DLs). EMOtM for 10 Minutes 100M Run Rest / Roll 5 Mins then 4 RFT 5 Static Pull […]

Round Peg Square Hole

4 Rounds for time: (25 min cap) 15 Box Jumps (24″/20″) 15 Pull-ups 15 Burpees 15 Power Cleans (155/105)