November 2016

1000m Run 50 Thrusters 45 lbs 20 Ring Muscle Ups (Scale 50 Pull/50 Push) 1000m Row 50 Thrusters 45lbs Happy birthday to The Pope!

10 min Handstand Walk Practice   Then….   “WWPF” 10 Rope Climbs 100 KB Snatches, 53/35 8 Rope Climbs 75 Pullups, Partner hangs from bar... Read More

Front Squat 3-3-3   Then:   12 Min AMRAP   12 Box Jumps 9 Pushups 6 Cleans (155/113)   Post Loads and Times to ZEN... Read More

Bench Press: 6-6-6 Front Plank: 3 x ME Then,.. For Time: 21 Deadlifts, 225/155 30 Wall Balls, 20/14 12 Strict HSPU 15 Deadlifts, 225/155 30... Read More

10 Minutes to work up to a heavy snatch Then… 800m Run 30 Snatches 135/93 30 Bar Muscle Ups 800m Run Meredith, Morgan and Brittany... Read More

Back Squat: 2RM then… perform 2 sets of 90%   For Max Reps:  4 x (30 seconds on 30 seconds off) Tuck Jumps. Rest 3... Read More

10am Oly Lift 11am Enduro For Time 400m Run Rest 1 min Run 800m Rest 2 min Run 1200m Rest 3 min Run 1600m B4B... Read More

Registration starts at 9am First Heat: 10am Kids Heat: 11am

10 min of handstand walk practice   Then…   WWPF FOR TIME: 42 Power Snatches, 115/73 (mix reps anyway) 21 Synchronized Hurdle Jumps, 24/20 12... Read More

Push Press 3-3-3   Then   3 Rounds 400 Meter Run 15 Kettle Bell Swings 2 Pood/1.5pood 7 Clean and Jerk 155/113   Post Loads... Read More