Olympic Lifting 1.Clean Pull + Clean: 5 x 1 2.2 Jerk Dips + 1 Jerk: 5 x 1 3a. Clean Grip RDL: 5 x 3 @ 100% 3b. Tall Jerks: 5 x 5 – light, for technique and timing ENDURANCE For Time – Chipper Style (40 min cap) 300 Double Unders 150 Air Squats 75...Read More

Can be done in any order AMRAP 12 Minutes 250m Row-Try to keep pace under 52 sec/45sec 50 Double Unders-Try to do unbroken AMRAP 12 Minutes 10 L Sit Pull Ups 20 Single Leg Squats AMRAP 12 Minutes 10 Toes to Bar 20 DB Snatch-Heavy 300m RunRead More

Both WODs are you go/I go style: AMRAP 15 Minutes 10 HSPU 5 Front Squats 165/113 1 Jerk And….. AMRAP 15 Minutes 10/7 Cal Bike 5 Deadlift 255/183 7 Burpee Over Box Jump 24/20Read More

15 Min to build to a heavy complex 2 Cleans + 1 Front Squat Then… 20 Min AMRAP 800m Run 50 Wall Ball Shots, 20/14 30 Hang Power Cleans, 115/73Read More

Bench Press 6 RM Then 1x ME @90% Weighted Strict Pullup 3×1 Then….. EOMOM 16 Minutes Max Rope Climb18′ Max Double Under Max Push Press 135/93 Max Cal SkiRead More

15 Min To build to a heavy complex: 2 Hang Snatch + 1 OHS Then… For Time: 10-9-8-7-6-5-4-3-2-1 Hang Snatch, 95/63 Burpee Over The Bar RX: 1 strict RMU after each round Modify with 2 BMU , 3 Strict Pull-ups , 5 ring rows after each roundRead More

Back Squat 3×6 Then….. 5 Rounds 10 DB or KB Squat Cleans 55s/35s or 53s/35s 100m Farmer Carry 200m SprintRead More

Olympic Lifting Snatch Pull + Low Hang Snatch + OHS: 5×1 1 Clean + 2 Front Squats + 1 Jerk: 5×1 Endurance For Time 3 ROUNDS 20 SA C&J, 50/35 200m Run 20 Wall Ball Shots 2 ROUNDS 50 Lunges 400m Run 100 Double Unders 1 ROUND 50 Push-ups 800m Run 50 BurpeesRead More

Thruster: Work up to a heavy single Then… For Time 21-18-15-12-9-6-3 Cal Ski or Row Thrusters, 95/63Read More

WWPF 12 Alt Rope Climbs 30 Snatches, 115/73 400m Sled Push, 55/35 (around building) 8 Alt Rope Climbs 30 Snatches, 135/93 400m Sled Push 4 Alt Rope Climbs 30 Snatches, 155/113 400m Sled PushRead More