Strict Weighed Pull-ups: 2-2-2-2 (1 sec pause at top) SA DB Press: 2-2-2-2 Jo’s Golden 15th Birthday WOD 15 MIN AMRAP 12 Sandbag Step-overs, 100/75 (Box= Knee Height) 15 Toes 2 Rings 21 KB Swings, 53/35Read More

Heavy Complex: 1 Clean + 2 Front Squats + 1 Jerk Then…….. Inverse Function 15-12-9-6-3-2-1 Thruster 115/83 Handstand Pushup Cash Out: 100 Sit UpsRead More

Sumo Deadlift – WK 2 Work to heavy 8 Rep (3 sec eccentric) Then, drop weight 15-20lb for 2 sets of 8-12 reps (3 sec eccentric) 13 MIN AMRAP 42-30-18 DB Hang Snatch, 50/35 Box Jump, 24″/20″ *Max Rope Climbs in remaining timeRead More

Oly: Snatch 1RM Pick your Accessory: Snatch Balance: 3×3 OR Snatch Pull: 3×3 ENDURANCE: AMRAP 16 Minutes 15 Burpees 15 Slam Balls 15 Med Ball Cleans 15 Cal Ski or Row AMRAP 16 Minutes 100m Sandbag Carry 100m Gun Carry 45/25lb plate 400m RunRead More

Hang Clean: 2-2-2 Then… Nasty Girls 3 Rounds 50 Air Squats 7 Ring MU 10 Hang Power Cleans, 135/93Read More

WWPF – For Time 12/9 Cal Bike Relay 160 SA OH Lunges, 50/35 12/9 Cal Bike Relay 100 Weighted Push-ups, 45/25 12/9 Cal Bike Relay 80 C2B Pull-ups 12/9 Cal Bike Relay 50 Sandbag Ground 2 OS, 100/75 12/9 Cal Bike RelayRead More

Snatch 1-1-1 Then…… 12 Minutes Ladder 2-4-6-8-10-12-14…… Hang Snatch 95/63 Box Jump 24/20 Cash Out: 100 Sit UpsRead More

1a. Weighted Strict Pull-up: 4 x 2 (no pause at top) 1 x max reps 1b. SA DB Press: 4 x 4 For Time 1000m Row 75 Double Unders 50 Wall Ball Shots, 20/14 75 Double Unders 1000m SkiRead More

Heavy Complex: 1 Clean + 2 Front Squats Then…… AMRAP 16 Minutes 3 Ring Muscle Ups 5 Hang Cleans 185/123 7 Toes to RingRead More

Sumo Deadlift: Wk 1 of 4 Build to heavy 8 rep (3 sec negatives) Then, Drop weight 15-20lbs for 1 set of 8-12 reps (3 sec neg) 3 Rounds 400m Run 21 Sumo Deadlift HighPull, 75/53 12 HSPURead More