Front Squat 5-5-5 With 2 Sec Pause @ Bottom Then: 15 Deadlifts 225/153 21 pullups 12 Deadlifts 225/153 18 pullups 9 Deadlifts 225/153 15 pullups 6 Deadlifts 225/153 12 pullups 3 Deadlifts 225/153 9 pullups Post Loads and Times to Zen and Comments: Read More
Strict Press: 3-3-3 Weighted Strict Pullups: 3 x 3 Then… 18 min AMRAP: 200m Run 4 Muscle ups 8 Kb Swings, 70/53 12 Pistols, alt 16 year old CJ Cummings recently broke the WORLD records in the clean and jerk and the total at Junior Worlds! Read More
3 x 500m Row Sprints @ 0:00 5:00 and 10:00 on the clock Then…… Annie with a twist 50-40-30-20-10 Double Under Sit Up *Every 2 minutes: 5 Front Squats 185/133* Nancy and Liz Read More
Congratulations to all those who completed the 21 day Challenge! Healthlift 3×3 @ 90% Then: 4 rounds for time 2 Rope Climbs 18′ 10 Toes 2 Bar 20 Lateral Box Jump overs 24/20Read More
No Olympic Lifting Class-Coach Ryan is in Texas for USAW Youth Nationals 11 am- Endurance WOD 20 Thrusters 45/33 15 Burpees 800m Run 20 Thrusters 15 Burpees 600mRun 20 Thrusters 15 Burpees 400m Run 20 Thrusters 15 Burpees 200m Run Special guest endurance coach Kim LewReillyRead More
Front Squats 3-3-3 With 3 Sec Pause @ Bottom Then: 4 Rounds of: 21 Wall Balls (20/15) 15 Power Snatch (95/63) Post Loads and Times to Zen and Comments: Read More
Strict Press: 3 x 5 Strict Pullups: 3 X ME Then… AMRAP 12 Minutes 10 Shoulder 2 OH, 135/93 20 OH walking Lunges, 45/25 50 DU *You must take the plate off your bar for the OH lunges and reload for the S2OH S2OH Nate Read More
EMOM 5 Minutes (as an unbroken complex) 2 Hang Power Cleans 2 Hang clean (full depth) Then….. 3 Rounds 400m Run 30 Sit Ups 20 Pushups 10 Hang Cleans (full depth) 165/113 Read More
