For time: 2000m row 50 burpees

AMRAP 8 minutes2 pull ups3 per side kb hang clean & jerk 53/354 Goblet squat 53/35 *like it says, clean & jerk is 3 per side. Kb does not come from the shoulder. Front rack is fist under the chin, bell in elbow. Like I said last wod; if you can see the bell at […]

21 rounds for time:7 Push ups7 Situps7 alternating kb ground to overhead. 53/35 *for the kb ground to overhead, it’s 7 total per round. This clearly is uneven per side. I recommend alternating which side you begin with. These can be clean and jerk or snatch. Alternating. Also, the kb should be locked OVERHEAD at […]

AMRAP 15m15 clean & jerk 95/6515 burpees over the rower15 calories rowing *Burpees over rower: Chest and thighs touch the ground, stand up, jump over the slide (dealy the seat slides on). That’s 1. Jump has to be two foot take off. It’s scaled otherwise.

“Chad” 1000 box step ups. 20”. Please google “Chad wod” to see the soldier for which this workout was created. Plan for an hour.

Count up 1 to 10 reps: 1 burpee 1 box over 20” 1 kb swing 53/35 2 burpee 2 BO 2 kb 3,4………..10

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…