WOD “Loren” 4 rounds 6 power snatch 23 box jumps 28 ball slams 90 double unders


MOD Squat clean & jerk WOD 5 Rope Climbs 5 Clean and Jerk, 145/105# 4 Rope Climbs 4 Clean and Jerk, 165/115# 3 Rope Climbs 3 Clean and Jerk, 185/125# 2 Rope Climbs 2 Clean and Jerk, 205/145# 1 Rope Climbs 1 Clean and Jerk, 225/155# *Athlete must load their bar for each lift *Sub in 3 beginner’s rope climbs …


MOD Hang cleans WOD “Nasty Girls” 10 minute AMRAP 50 air squats 7 muscle ups 10 hang power cleans, 135/95#


WOD “Elizabeth” 21-15-9 Power cleans Ring dips then… “Little Eva” 3 rounds 400m row 20 pull ups 20 kb swings


MOD Snatches Double unders WOD “Keras” 2000m row 500m run w/ slam ball 100 ball slams 500m run w/ slam ball 2000m row


MOD Back box squat WOD 10 minutes for calories, pick one -row -skierg -airdyne

Hope For Cures

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good …


MOD Overhead squat WOD 21-18-15-12-9-6-3-1 Overhead squats GHD sit ups


MOD Death by deadlifts WOD 100 burpees