Front Squat: 3 x 5 @ 80-83% (3 sec pause) Then… 15 Min AMRAP Ladder 15/12 Cal Row or Ski Burpee Step-over Ladder, 50/35 = 4-8-12-16-20…..Read more

Olympic Lifting -Snatch Pull + low Hang Snatch : 5 x 1 @ 75%+ -12 MIN EMOM 2 Cleans + 1 Jerk Endurance For Time (40 Min CAP) 600M Run 300 Double Unders 150 Lunges 75 KB Swings, 53/35 50/40 Cal Bike or Ski 20 Burpee Pull-ups *RUN 400M @ 5:00, 10:00, 15:00, 20:00, 25:00, 30:00, 35:00Read more

Jenny’s Birthday WOD with her best friend, Brian For Time: In Any Order 42 Burpees 42 Toes to Bar 42 Split Squats 75/53 42 DB Bench Press (2DB) 42 DB Hang Clean (2DB) 42 DB Squats (2DB) 42 Cal Ski *5 Wall Climbs after the completion of each movement*Read more

WWPF AMRAP 30 60 Russian Kb Swings, 70/53 (partner holds KB) 200m Synchronized SA Farmers Carry, 70/53 60 Box Step-overs, 70/53 (partners holds KB) 200m Synchronized SA Farmers Carry 60 Sumo Deadlift HP (Partner holds KB) 200m Synchronized SA Farmers CarryRead more

EMOM 10 Minutes 2 High Hang Snatches (above mid thigh) Then….. AMRAP 18 Minutes 400m Run or 25/20 Cal Ski or Bike 20 DB Hang Snatch 10 HSPURead more