Push Press 3-3-3 Then 15 Min AMRAP 30 Double Unders 15 Hang Power Cleans (115/83) 10 Push Press(115/83) 5 Pullups Post Loads and Times to Comments: Read More
WWPF 0:00 – 10:00 Front Squat: 2RM 12:00 – 21:00 9 Min AMRAP Max Ring MU (scale = BMU or burpee pullups) Max Cal Row *Switch movements as needed 23:00 – 33:00 10 Min AMRAP 21-15-9 Synchronized Front Squat, 135/93 Synchronized Toes 2 Bar *Max Strict HSPU with remaining time (Partner holds handstand)...Read More
Bench Press: 8rm then 2 x 8 @ 90% Then... 15 min AMRAP Ladder Bear Complex Ladder, 135/95 200m Run (Add 1 Bear Complex rep each round) *1 bear complex = Power Clean + Front Squat + S2OH + Back Squat + S2OH) Read More
9-12- Open Gym 10am- Olympic Lift Class 11am- Endurance WOD Running Clock 0:00-7:00 EMOM 100m Sprint 10:00-20:00 5 Deadlifts 185/133 25 Double Unders 200m Run at 23:00 Run 1 MileRead More
“Filthy Fifty” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions (first come first serve in the wod for the GHD’s but I will show you a scaling for that move) 50 Wall...Read More
WWPF 0:00 – 10:00 Establish a max jerk —–1 min break——– 11:00 – 22:00 11 min AMRAP 100 Cal Row *Max Alt Rope Climbs with Remaining Time ——-2 min break——– 24:00 – 34:00 10 Min AMRAP 150 Wall Ball Shots, 20/14 (mix reps anyway. 1 person works at a time) *Max HSPU (partner holds handstand)...Read More
Front Squat 3-3-3 Then: 15 Min AMRAP 25 Snatch (75/43) 15 Box Jump 20 Snatch (95/63) 15 Box Jumps 15 Snatch (115/83) 15 Box Jumps 10 Snatch (135/93) 15 Box Jumps 5 Snatch (155/103) 15 Box Jumps Max Effort Snatch (165/113) (Snatch can be Power or Full as needed for each...Read More