KBS, Pull-ups, Deads

WOD______________________________________Barbell & AccessortyA) Deadlift 1-1-1-1-1B) Banded Bar Muscle-up 5x5C) Row:  10 Pulls to find lowest 500m split, 5x10_________________________________________________________________Foundations 3 RFT (20 cap)25...

Wall Climb, Box Jump

WOD______________________________________Barbell & AccessoryA) Power Snatch + 2 OH Squat + Hang Squat Snatch, 1-1-1-1-1B) GHD Sit up 5×5-10C) Handstand Hold Attempts 5x10_________________________________________________________________Foundations AMRAP...

Box Jumps, GHDSU

WOD______________________________________Barbell & AccessoryA) Overhead Press 1-1-1, Push Press 1-1-1, Push Jerk 1-1-1B) Dips 5×5 (add weight each set)C) Knees-to-Feet 5×5 (add height each...

Clean & Jerk

WOD______________________________________Barbell & AccessoryA) Power Clean + Front Squat + Hang Squat Clean, 1-1-1-1-1B) Sled Push/Pull 5x1C) Strict Pull-ups 5×5 (add weight each...

Tabata Everything

WOD______________________________________Teams of 2 / One works at a time / Perform each exercise twice Tabata = 20 seconds of work followed by 10 seconds of restTabata Air SquatsTabata Push upsTabata Sit upsTabata Pull upsTabata RowTabata Double/Single...