Main Site WOD

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

Find a partner

With one partner working at a time and 
90 sec at each station, accumulate as many reps as possible
30 sec for transition

1. 225/135 Back Squat from rack
2. Tire flips
3. Tire jump through
4. Med Ball Sit Up Passes
5. Wall Balls alternating every rep with partner
3rds
 

Downhill fast

50-30-10
Thrusters 95/65
15 toes to bar after each set of thrusters 

Got skills?

6 MIN AMRAP
2 MU
4 HDST
8 KBS 2 POOD

rest 4 min

6 MIN AMRAP
2 Push Ups
4 Sit ups
8 J.Linges 

EMOM sort of

3 deads 365/225
100 M sprint
On the 90 sec 12 rds

Badger

3 RFT
30 squat cleans 95/65
30 Pull Ups
800 M run 

Splendid

10 RDs
10 Pwr Snatches 115/85
20 DU 

Clean and Jerk Complex

On the two minutes for 9 rds
1 Pwr clean
1 full clean
1 Hang clean
1 jerk 
245/155 

Another Epic Saturday

For time complete the following tasks with your partner in any order:
Teamates must be at the same station:

15 Rope Climbs
30 Tire Flips
30 TGU 2/1.5
50 KBS 2/1.5
50 Toes To Bar
75 steps of lunge with 45/25 Plate Overhead
100 Hindu Push UPS
1000M Row by one athlete/ run by another 
 

Run, Jump,Lift

500m
25 BJ 24/20
15 Deads 225/155
400M run 
20 BJ 24/20
12 Deads
300M
15 BJ
9 Deads
200M run
10BJ
6 Deads
100M run
5 BJ
3 Deads
 

Ladder Work

Part A
Clean and Jerk 135/95
DU
1,5,2,10,3,15,4,20,5,25....
8 MIN AMRAP

Part B
1000M row 

Benchmark "Nancy"

400M run
15 OHS at 95/65
5 RFT 

4 cycle Met-Con

3 min Amrap
8 Wall balls 20/16
8 Pull Ups
8 Sit ups
90 sec rest
4 cycles 

Hero Wod "Morrison"

50-40-30-20-10
Wall Ball 20/14
BJ 24/20
KBS 1.5/1 

Epic Saturday Partner WOD

In teams of two, complete as many roudns as possible in 30 minutes of,

200M run
12 tire flips
2 rope climbs
12 deadlifts 185/115
24 push ups
Only one athlete working at a time
 

Hero WOD "Micheal"

800M run
50 Back Extensions
50 Sit-Ups
3RFT 

Kablow!

10 OHS 185/105
10 Burpees
10/5 MU
3 RFT
 

That's a good one

200M run
30 C2B pull Ups
200 M run
30 Wall Balls 20/14
200 M run
30 pistols alternating legs
200M run
30 alternating one arm snatch 45/25 

Death by Front Squat

Part A : Death by Fr Squat 205/115
1 rep on the first minute, 2 on the second minute, 3 on the third....
14 minutes

If you fail at any time, take 1 minute rest and drop one rep and remain there for the rest of the workout.  For example, if you fail at 8 squats, take minute 9 as rest, then complete 7 reps on the minute for the rest of the workout.

Part B
500 M sprint row
 

Hero WOD "Wittman"

7 RFT
15 KBS 1.5/1
15 Pwr Cleans 95/65
15 BJ 24/20