EMOM 11 Minutes 1 Snatch Pull + 1 Hang Snatch Then……. AMRAP 15 Minutes 20/15 Cal Bike 40 DB Snatch 50/35 60 Double Unders Wiser, already crazy 11 years ago! Virtual WOD: 6am, 12 Noon a. Kneeling Press 3 X ME per arm b. Weighted Cyclist Squat 3 X 30 (slow tempo) Then……. AMRAP 15...Read More
For Time: 11 MU (24 Pull-ups/24 Dips) 40 Box Jumps, 24/20 50 Single arm Russian Swings, 53/35 60 Cal Row/or Ski 50 Single arm Russian Swings 40 Box Jumps 11 MU (24 Pull-ups/24 Dips) CORE CASH OUT: 5 min AMRAP :30 Weighted Plank :15 L-Sit Welcome our newest member Chris Virtual 6am/4pm...Read More
EMOM 11 Minutes-Work up heavy, to be done as a complex 1 Deadlift 1 Hang Clean 1 Front Squat 1 Jerk Then……. 11 Rounds 3 Strict HSPU (5 Pike Pushups) 3 Squat Cleans 185/133 Back in 2011, celebrating the engagement of Vinnie and Michelle! Virtual WOD: 6am, 12 Noon a. Stiff Leg Deadlift 3×20 b....Read More
Pause Back Squat: 3-3-3 Then…. AMRAP 11 Minutes 11 Pistols, R Leg (modify w/step-ups or SL squat to box) 11 S2OH, 115/63 11 Pistols, L Leg 11 C2B Pull-ups 11ish years ago at the 1st annual Pukies Day WOD Virtual 6am/4pm Split Squat: 4 x 10 Rest 1-2 min between Then…...Read More
9 am- Weightlifting Technique with Amie 10:15 am- Endurance with Amie Endurance: In Any Order In 13 Minutes Run, Row or Ski as far as you can Then…. AMRAP 13 Minutes 5 Strict Pullups 1o Burpees 15 Air Squats Then…… AMRAP 13 Minutes 50 Situps 50 Supermen 200m OH Plate Carry 45/25 Today marks 11...Read More
15 min to heavy strict press Then… 10-9-8-7-6-5-4-3-2-1 Kb Snatch, 53/35 Cossacks Squats, 53/35 *Run or Ski 200m after each even round Virtual: 9am Cossacks Squats: 3 x 10 / leg 1/2 Kneeling Press: 3 x 10/ Arm Then… 10-9-8-7-6-5-4-3-2-1 Cossacks Squats SA Push Press, right *20 mountain climbers after...Read More
5 Rounds – For Quality (15 min cap) 4 Barbell Roll Outs 8 Barbell Bent Over Rows (manage weight for control and unbroken) 12 Reverse Barbell Lunges, 45lb plate height Then… 15 Min EOMOM 1st Min: 10/8 Cal Ski 2nd Min: 12 Wall Ball Shots, 20/14 3rd Min: 12 Russian Twists, 20/14 ...Read More