Saturday’s WOD: Hero WOD: “Nutts” For Time: 10 Handstand push-ups 15 Deadlift 250/175# 25 Box jumps 30/24″ 50 Pull-ups 100 Wallball 20/15# 200 Double-unders 400m Run 45/25#

  Skill: Handstand Push Ups WOD: “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move…

Skill of the week: Handstand Push Ups WOD: 3 Rounds For Time 200m Run 20 OH-Lunge Steps 45/25# (10/10) 15 Box Jumps 30/24# 10 Rolling Burpees

Skill of the week: Handstand Push Ups WOD: Hero WOD: “Bradshaw” 10 rounds of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders

Skill of the week:Handstand Push Ups Strength:Strict Press3×5 @ 60% 1RM WOD:10 Min AMRAP2 KB Snatches4 Chest to bar pull ups 6 Hand Release Push Ups8 Wall Ball 20/14#

Skill of the week: Handstand Push Ups WOD: For Time: 400m Run 50 Double Unders 40 Knees To Elbows 30 Burpees 20 Thrusters 135/95# 10 Muscle Ups 400m Run  

(No Coach) Death by KB Swing With a continuously running clock, for the first minute do 1 KB swing, in the second minute do 2, in the third min do 3, etc until the number of swings cannot be completed…

For Time: 200m Plate Run 45/25# Then21-15-9Plate Burpees 45/25#Hang Squat Cleans 95/65#Pull Ups Then 50 Double Unders *15 Min Cap

Hero WOD “Jack” AMRAP 20 Mins 10 Push Press 115/75# 10 KB Swings 55/35# 10 Box Jumps 24/18″

Skill:Med Ball Clean WOD:400m RunThen 5 Rounds of:5 Lateral Burpees 4 Snatch Grip Deadlifts 95/65#3 Hang Power Snatch 95/65#2 OH-Squats 95/65#1 Sumo Deadlift High Pull 95/65#Then 400m Run