Olympic Lifting Clean Pull + High Hang Clean (70-80%/1+2 x 2 sets 85%+/1+1×3 Sets Power Snatch EMOM 3-3-3-2-2-2-1-1-1-1 ENDURANCE AMRAP 12 Minutes Sprint 100m Walk/jog 100m AMRAP 12 Minutes 15 Burpees 15 Box Jumps 200m Run AMRAP 12 Minutes 20 Cal Ski 40 Sit Ups 60 Double UndersRead More

5 Rounds AMRAP 5 Minutes 400m Run Max Rounds Cindy in the remaining time Rest 2 Minutes between roundsRead More

100 Double Unders (Switch Every 50 Reps) 50 DB Cleans 50’s/35’s 12 Alt Rope Climbs 400m Relay 200 Double Unders (Switch Every 50 Reps) 50 DB S2OH 10 Alt Rope Climbs 400m Run Relay 300 Double Unders (Switch E 50 Reps) 50 DB C and J 8 Alt Rope Climbs 400m RelayRead More

EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then……. Hang Isa-Beth 21-15-9 Hang Snatch 115/83 Ring DipRead More

For Time 800m Run 55 Deadlifts 225/153 600m Run 45 Box Jumps, 24/20 400m Run 35 HSPU 200m Run 25 Strict PullupsRead More

2 Squat Cleans + 1 Jerk-Heavy (do not have to be touch and go) Then…….. 30 Squat Clean Thrusters for Time 135/93 Cash Out: Not for Time Ab Circuit 3 Rounds 1 Minute Plank 15 Slow Back Extensions 20 Slow V UpsRead More

Back Squat: 1RM Then…. 30 Burpee MU or 75 Burpee Pull-upsRead More

Olympic Lifting -Snatch – 5 Singles starting at 75% (add 5% until you miss. Finish remaining sets w/ last % you made) -2 Front Squats + 1 Jerk : build to heavy Endurance 16 Min AMRAP 200m Med Ball Run 15 Wall Ball Shots 200m Med Ball Run 15 Med Ball Cleans 200m Med Ball...Read More

Hang Power Clean 3-3-3 Then….. 21-15-9-6-3 Hang Power Clean 135/93 Burpee Box Jump 24/20Read More

`Wacky Wiser Partner Friday – Officer Pancake Birthday WOD 31 Min AMRAP 31 Deadlifts, 225/153 (mix reps anyway) 2 Alt Rope Climbs 31 Synchronized Toes 2 Bar 2 Alt Rope Climbs 31 Weighted Push-ups, 55/35 (Mix reps anyway) 2 Alt Rope Climbs 31 Synchronized Pull-ups 2 Alt Rope ClimbsRead More