Wall Ball Shots (20/14 lb)5 Deadlifts (225/155 lb) at the top of each minute … [Read more...] about Optimus Prime
Benchmark Wods
Franzilla
21 Front Squats (135/95 lb)21 Pull-Ups15 Push Presses (135/95 lb)15 Pull-Ups9 Thrusters (135/95 lb)9 Pull-Ups … [Read more...] about Franzilla
1/4 Mile for Humanity
400 meter Front Rack Lunges (45/35 lb)*Every 10 lunges, perform:5 Push Presses (45/35 lb) … [Read more...] about 1/4 Mile for Humanity
Snancy
3 Squat Snatches (100/75 lb)15 Overhead Squats (100/75 lb)400 meter Run … [Read more...] about Snancy
Gut Buster
150 Sit-Ups1000 meter Row150 Sit-Ups … [Read more...] about Gut Buster
The Big Push
21, 18, 15, 12, 9, 6, 3 reps of:Calorie Assault Air BikeThrusters (95/65 lb)Bar-Facing Burpees … [Read more...] about The Big Push
Assault Bulldozer
20 calorie Assault Air Bike15 Wall Ball Shots (20/14 lb)10 Sumo Deadlift High Pulls (95/65 lb)5 Push-Ups … [Read more...] about Assault Bulldozer
Assault Insanity
10 Sumo Deadlift High-Pulls (95/65 lb)10 Push Presses (95/65 lb)10 Barbell Lunges (95/65 lb)10 Burpees10 calorie Assault Air Bike … [Read more...] about Assault Insanity
Assault Pyramid
3-6-9-12-15-12-9-6-3 Reps each of:Clean-and-Jerks (135/95 lb)BurpeesKnees-to-ElbowsCalorie Assault Air Bike … [Read more...] about Assault Pyramid
Pull-Press-Pedal-Squat
3 Muscle-Ups6 Kettlebell Thrusters9 Box Jumps12 Sumo Deadlift High-Pulls15 calorie Assault Air Bike18 Push-Ups21 AbMat Sit-Ups … [Read more...] about Pull-Press-Pedal-Squat