Hang Power Clean 3-3-3 Then….. 21-15-9-6-3 Hang Power Clean 135/93 Burpee Box Jump 24/20Read More

`Wacky Wiser Partner Friday – Officer Pancake Birthday WOD 31 Min AMRAP 31 Deadlifts, 225/153 (mix reps anyway) 2 Alt Rope Climbs 31 Synchronized Toes 2 Bar 2 Alt Rope Climbs 31 Weighted Push-ups, 55/35 (Mix reps anyway) 2 Alt Rope Climbs 31 Synchronized Pull-ups 2 Alt Rope ClimbsRead More

Hang Power Snatch 3-3-3 Then….. Annie 50-40-30-20-10 Double Unders Sit UpsRead More

3 Rounds 200m Run 10 KB Swings, 70/53 12 Pull-ups 2 Rounds 300m Run 15 KB Swings, 70/53 12 Burpees 1 Round 600m Run 30 KB Swings, 70/53 12 RMURead More

15 Minutes to a Heavy Clean and Jerk Then….. EMOM 20 Minutes-all 20 minutes to be done at 75% of 1 RM 1 Deadlift+ 1 Squat Clean + 1 Front Squat + 1 Jerk *to be done as unbroken complexes* Compare in Zenplanner to 2/3/18Read More

Back Squat: 4 x 1 @ 95-105% Then… Barbell Walks: 3 x 50′ @ 100-150% Then…. FOR TIME 50 HR Pushups 30 SA Devils Press, 50/35 10 Strict HSPURead More

Olympic Lifting For MOM -2 Snatch Pulls from low hang + 1 low hang snatch Build to a heavy complex -Jerk Start @75% and add 5% per lift. Continue until you make or miss 6 lifts. If you miss, finish remaining 6 lifts at whatever highest percentage you made. Bodybuilding for your mom: AMRAP 35...Read More

10 MIN EMOM 1 Snatch Pull + 1 Snatch + OHS THEN… “Snatching Cindy” – 20 Min AMRAP 5 Snatches, 115/73 10 Ring Push-ups 15 Jumping SquatsRead More

WWPF FOR TIME100m/100m Row Relay (partner holds sandbag bear hug) 10 Alt Sandbag Ground 2 OS 10 HSPU (mix anyway) 200m/200m Row Relay (partner holds sandbag bear hug) 20 Alt Sandbag Ground 2 OS 20 HSPU (mix anyway) 300m/300m Row Relay (partner holds sandbag bear hug) 30 Alt Sandbag Ground 2 OS 20 HSPU (mix...Read More

In Any Order: 1 Mile Run or 2K Row 150 Sit Ups 100 Barbell Lunges 95/63 (Super RX=Overhead) 75 Double KB Suitcase Deadlifts 70s/53s 50 Alt Pistols 25 Cal SkiRead More