4 Rounds: 2 Minutes work, 2 Minutes rest 50′ Sled Push (inside) *Max Cal Ski with remaining time And….. 4 Rounds: 2 Minutes work, 2 Minutes rest 20 Burpees *Max Cal Bike with remaining timeRead more

Strict Press: 3 x 6 Then, drop wt 10-15% and do 2 sets of max reps Age Group Qualifiers WOD 1: 20 Min CAP 3 Rounds 2 x 25′ DB Walking Lunges (hang position) , 50’s/35’s 20 Toes 2 Bar Immediately followed by: 2 Rounds 2 x 25′ Walking Lunges (rack position) 15 Chest 2 Bar Pullups Immediately Followed by: 1 Round 2 x 25′ Walking Lunges (OH Position) 10 BMURead more

Pause Snatch 3-3-3 (2 second pause at knee) Then……. AMRAP 18 Minutes 3 Snatch 155/103 5 Strict HSPU (Super RX with wall facing) 50 Double Unders 200m RunRead more

Back Squat (wk 3) Every 90 seconds back squat 5 x 3 @ 85-88% Then, 1 x :30 hold @ 120% For Reps 1 Min Max Reps Wall Ball Shots, 20/14 1 Min Max Reps SDHP, 70/53 2 Min Max Reps Wall Ball Shots 2 Min Max Reps SDHP 3 Min Max Reps Wall Ball Shots 3 Min Max Reps SDHPRead more

Olympic Lifting -Snatch Pull + Snatch: 5 x 1 @ 80%+ -Pause Clean 5 x 2 (2 sec pause at knee) -Zombie Front Squat: 3 x 5 Endurance Run, Row or Ski 400m 50 SA DB Thrusters 75 Double Unders Run, Row or Ski 400m 40 SA DB Thruesters 75 Double Unders Run, Row or Ski 400m 30 SA DB Thrusters 75 Double Unders Run, Row or Ski 400m 20 SA DB Thrusters 75 Double Unders Run, Row or Ski 400m 10 SA DB Thrusters 75 Double UndersRead more