Power Clean 3-3-3   Then:   3 Rounds   50 Air squats 7 Muscle Ups 15 Power Cleans 135/93   Post Loads and Times to ZEN and Comments:  Read More

WWPF 0:00 – 10:00 Establish a 3RM Back Squat   12:00 – 20:00 Max Distance Prowler Push, 90/45 *Switch every 50m   22:00 – 30:00 8 Min Fran Relay Thrusters, 95/63 Pullups *Reps increase by 1-2-3-4-5……            Read More

Jerk 2-2-2   Then:   7 Rounds of 🙂   6 Push Press/Jerk 135/93 10 Dead lifts 135/93 14 Box Jumps   Post Loads and Times to Zen and Comments:  Read More

Bench Press: 5rm then, 2 x 5 @90%   Then….   For Time:  400m Run 30 Situps 21 Hang Power Cleans, 135/93   400m Run 30 Situps 15 Hang Power Cleans, 155/113   400m Run 30 Situps 9 Hang Power Cleans, 185/123            Read More

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then… AMRAP 13 Minutes 5 Bar Muscle Ups 10 Alt DB Snatch 50/35 25′ DB OH Lunge right hand 10 Alt DB Snatch 25′ DB OH Lunge left hand 200m Run Nicole fundraising for Barbells for Boobs!          Read More

Front Squat: 3 x 8   Then…   AMRAP 13 Minutes 9 Burpee Box Jump overs,  24/20 12 KB Swings, 70/53 15 Wall Ball Shots, 20/14      Read More

10am Oly 11am: Enduro   Complete in any order… 1 mile run 1 mile row 50 burpees 50 Toes through rings   100 cal assault bike   Start raising money for Boobs…..Everyone’s doin it  Read More

Push Press 5-5-5   Then…    For Time 400m Run 21 Thrusters, 95/63 15 Russian Twists, 20/14 9 Strict HSPU   400m Run 15 Thrusters 15 Russian Twists 9 Strict HSPU   400m Run 9 Thrusters 15 Russian Twists 9 Strict HSPU                  Read More

WWPF 15 Minutes to Establish a 3RM Deadlift   Then….   For Time:  600m Farmers Carry, 70/53 (switch every 100m) 300 Double Unders (mix anyway) 30 Alt Kb Snatches, 70/53 (15 person)   400m Farmers Carry 200 Double Unders 20 Alt Kb Snatches (10 per person)   200m Farmers Carry 100 Double Unders 10 Alt...Read More

Over Head Squat 2-2-2   Then:   5 Rounds:   15 Pullups 12 Ring Pushups 9 Over Head Squat (95/63)   Post Loads and Times to Zen and Comments.  Read More