AMRAP 18
30 Box Jumps
15 Calorie Row
5 Wall Walks

MCx: 24/20
MAx: step 24″, 12 cals, 3 wall walks or modified
MVx: step 20″, 9 cals row, 20 shoulder taps or pull thrus

WOD GOALS + GUIDANCE: AMRAPs are a time to try ONE NEW skill or PUSH your pace! Today, try jumping all of the box […]

40-30-20 DB Hang Clean+Jerk
800-600-400 Meter Run
40-30-20 Pull Ups

MCx: 50/35
MAx: 35/20, 20-15-10 pull ups (band)
MVx: 30-20-10 25/15, 600-400-200m, ring rows

WOD GOALS + GUIDANCE: Alternating sides, complete the designated number of db hang clean+jerks. Choose a db weight that you can move for at least 20 reps before breaking. The first and second runs, move at your 5k […]

30 Rounds
5 Wall Balls
3 Handstand Push Ups
1 Clean

MCx: 20/14, 225/155
MAx: 14/10, abmat, 155/105
MVx: 10/6, push ups, 115/75

WOD GOALS + GUIDANCE:

Hero WOD time, and one of everyone’s favorite workouts! Every round try to keep the wall balls and handstand push ups unbroken. Take one to two deep breaths before doing one clean. The clean weight should […]