21 Weighted Pistols (65/45 lb dumbbell)15 Clean-and-Jerks (185/135 lb)9 Muscle-Ups15 minutes RestThen, For Time:21 Parallette Handstand Push-Ups15 Snatches (165/115 lb)9 Muscle-Ups … [Read more...] about Split Chipper
Benchmark Wods
Jump Around
8 Alternating Dumbbell SnatchesAfter each 3 minutes perform:50 Double-Unders … [Read more...] about Jump Around
Twins
2 Rounds of:750 meter Row20 Handstand Push-UpsThen, 2 Rounds of:20 Thrusters (115/75 lb)20 L-Pull-Ups … [Read more...] about Twins
BSU
7 Thrusters (165/110 lb)15 Muscle-Ups10 Power Snatches (165/110 lb) … [Read more...] about BSU
Running Jackie
800 meter Run50 Thrusters (45/35 lb barbell)30 Pull-Ups … [Read more...] about Running Jackie
Secret Service Snatch Test
Kettlebell Power Snatches (24/16 kg) … [Read more...] about Secret Service Snatch Test
The Long Haul
50 calorie Assault Air Bike50 Wall Ball Shots (20/14 lb) … [Read more...] about The Long Haul
Assault Rapid-Fire
5 Renegade Rows (65/35 lb)10 Dumbbell Lunges (65/35 lb)5 Half-Kneeling Presses (65/35 lb)10 calorie Assault Air Bike … [Read more...] about Assault Rapid-Fire
Highway to Hell
5 mile Assault Air Bike (in 2 minute max intervals)After each 2-minute interval, if the 5-mile goal is not met, perform:50 Air Squats50 Push-Ups50 AbMat Sit-Ups … [Read more...] about Highway to Hell
Assault Battle Box
4 Front Squats (135/95 lb)8 Power Curls (135/05 lb)12 Push Presses (135/95 lb)16 Box Jumps (24/20 in)24 calorie Assault Air Bike … [Read more...] about Assault Battle Box