WWPF – Birthday PUG edition 0:00 – 16:00 (AMRAP 16) 12 Alt Squat Snatches, 135/93 150 Double Unders (mix anyway) 07 Synchronized Burpees over Bar 18:00 – 34:00 (AMRAP 16) 16 Synchronized DB Hang Snatches, 50/35 16 Box Step-up and Overs, 50’s/35’s (mix anyway) 16 Alt Strict Pull-upsRead More

AMRAP 35 Minutes 800m Run 50 GHD or Weighted Sit Ups 750m Row 50 KB Deadlifts(2KB) 70s/53s 750m Ski 50 Split Squats 95/63Read More

a. Bent Over Row: 3 x 6 b. Strict Press: 3 x 6 AMRAP 18 Minutes 40 Foot Sled Push-Heavy (sled pushes are inside) 20 Burpees 10 Cal Bike 5 Muscle Ups, Pullovers or Strict PullupsRead More

EMOM 10 MIN 1 Clean Pull + 1 Clean + 1 Jerk Then… For Time 21-15-9 Clean, 135/93 C2B Pullup Jerk, 135/93 HSPURead More

Pause Front Squat: 3 x 5 w/2sec pause @ 75% then… 14 Min AMRAP Ladder: 4-8-12-16-20….. Alt Kb Swings, 70/53 Alt Pistols (single leg squats) *EOMOM 1 legless rope climbRead More

Olympic Lifting -Snatch w/pause 2″ off floor + pause in catch: 4 x 1 @ 75%+ -10 MIN EMOM 2 cleans + 1 Jerk (try to increase weight each round) AMRAP 35 MIN 50 Cal Bike 50 Plate Lunges 40 Cal Row 40 Plate Ground 2 OH 30 Cal Ski 30 Plate Burpees (jump on...Read More

Bench Press: Establish a 1RM Then…. 18 Min AMRAP 10 DB hang snatches, heavy 10 Wall Ball Shots 10 Toes 2 BarRead More

WWPF 5 Rounds 30 Drag Rope DU (Mix Anyway) 20 Sandbag Squats, 100/75 25′ Shuttle Run Relay x 10 3 Rounds 50 Drag Rope DU (Mix Anyway) 40 Sandbag Lunges, 100/75 25′ Shuttle Run Relay x 10 (partner holds sandbag) 1 Round 150 Drag Rope DU (Mix Anyway) 60 Sandbag Ground to OS, 100/75 25′...Read More

Happy Birthday to Super Doug!! Dougie Man (to be done like Holleyman) 30 Rounds 3 High Box Jumps 30/24 2 Cleans 185/133 (Masters 50+ RX 155/103) 1 Muscle UpRead More

a. Bent Over Row 3×8 b. Strict Press 3×8 Then….. 5 Rounds 4 Minute AMRAP, 1 Minute Rest 400m Run or Ski 20 Wall Balls Max Reps Handstand Pushups with remaining time *Score is total reps of HSPURead More