TWOW: 3x1000m Run Rest 1:1 RPE 7 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -Test: Max UB Bar Muscle Ups -EMOM 7 Minutes 5 Strict Pullup and 5 Strict HSPU No...Read More
Back Squat: Week 3 % based on 90% of 1RM 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95% Then… AMRAP 12 min 9 Deadlifts 6 Hang Cleans 3 Jerks With Kettlebells 70’s or 53’sRead More
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 40 Minutes of Heaven 5 Rounds 2 Minutes at Each Station, no rest between Max Cal Row Max Cal Bike Max Cal Ski BurpeesRead More
WWPF Cash IN : 2k Row (switching on the minute) 42 Hang Snatch, 95/63 8 Rope Climbs, alt 50 Strict Handstand Push-ups (Partner holds HS) 30 Hang Snatch, 115/73 8 Rope Climbs, alt 50 Strict Pull-ups (partner hangs) 18 Hang Snatches, 135/83 8 Rope Climbs, alt 50 Alt Pistol (synchronized) 20.2...Read More
Dead Lift Week 2: 3 x 3 70%x3 reps 80%x3 reps 90%x3 reps Then: 40-20-10-5 reps of: Wall Balls (20/15) Box Jumps (24/20) Toes to Bar Post Loads and Times to Zen and Comments: Read More
3 Rounds – 20 min cap 1a.Bench Press: max effort @ BW/ 3/4 bw 1b Max Strict Pull-ups 1c. Max L-Sit *rest as needed between rounds Then… 15 Min AMRAP- (Rotate on the minute every minute for a total of 5 Rounds) 1 min Max Cal Bike or Ski 1 min Max KB...Read More
EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. AMRAP 17 Minutes 300m Run 5 Muscle Ups 300m Run 10 Hang Squat Cleans 135/93 300m Run 10 Jerks 135/93 Tater with his favorite uncle! Read More
TWOW: 8x200m Run at RPE 8, 200m walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups and 5 Strict HSPU (both each minute) -30 Ring...Read More
Back Squat Week 2: 3 x 3 70%x3 reps 80%x3 reps 90%x3 reps Then… Dumbbell Elizabeth 21-15-9 DB Split Clean 50’s/35’s alt forward foot. Ring Dips Read More
