5 rounds: 10 Hand Release Push-Ups 20 lunges, alt 5 Shoulder to Overhead @135/95

“Sally”………

All for time: Buy in with 50 medicine ball cleans, Then… 4 Rounds of: 3 Deadlifts @ 225/155 lb. 6 Pull-ups 12 Ring push-ups

“Grace” For time: 30 Clean and Jerks 135/95 *Compare to March 27, 2013

Battle at the Rock WOD 1: 3 Rounds for Time: 10 Burpee to plate OH 30′ Plate OH walking lunge 15 Pull-ups *For men:  Rounds 1-3 with 45# plate *For women” Round 1 with a 45# plate Round 2 with Read More …

Lurong WOD 2: For Time: 100 Kettlebell Swings 100 Burpees *12 Minute Time Cap **You may break it up or do it in any order you want *** There are 3 different levels. For any reps not completed during the Read More …

12 Minute AMRAP: 50 Burpees With the remaining time complete as many……. Powers Cleans @ 125/85 *Score is number of power cleans

Challenge WOD 1: 21-18-15-12-9-6-3 Wall Balls Deadlifts Box Jumps *18 Minute Time Cap (every rep not completed before the time cap is added on as a second to your time. ** This is the first WOD for the Luring Living Read More …

5 Rounds for Time: 10 Shoulder to Overhead @ 95/65 15 Toes to bar *Shoulder to Overhead will be completed unbroken.  If the bar is dropped from the front rack position, the penalty is 5 burpees on the spot.  RX+ Read More …