Heavy Complex: 1 Snatch Pull + 1 Low Hang Snatch + 1 Hang Snatch Then….. 5 Rounds-AMRAP 3 Minutes with 1 Minute Rest 20/15 Cal Bike or Ski *Max Burpee Step Up and Over with Remaining Time (1db 50/35 box 24/20) Score =Burpee Step up and over repsRead more

Back Squat: 4 x 5 @ 75-80% *Rest 90 seconds between sets Then, 1 x 30 second hold @ 100% of 1RM 3 Rounds For Time 75 Double Unders 21 Thrusters, 75/53 12 Chest 2 Bar Pull-upsRead more

Olympic Lift Technique Class -EMOM 12 Minutes Power Snatch 3-3-3-3-2-2-2-2-1-1-1-1 -Clean and Jerk-work up to heavy single Endurance WOD-Running 39 Minute Clock, no break between workouts AMRAP 13 Minutes 800m (.5 Mile) Bike 30 SA DB Hang Clean and Jerk 15 DB OH Lunges AMRAP 13 Minutes 5 L Sit Pullups 10 Decline Pushups 15 Jumping Squats AMRAP 13 Minutes Run or Ski as far as possibleRead more

AMRAP 11 75/50 Cal Row Max Burpees over rower in remaining time AMRAP 11 1200m/1000m Ski Max Rope Climbs in remaining time AMRAP 11 75/50 Cal Bike Max Med Ball Cleans in remaining time , 20/14Read more

WWPF – AMRAP 32 Min 40 Deadlifts, 225/153 40 Synchronized KB Swings, 70/53 30 Front Squats, 185/123 30 Sandbag Step-overs, (24″/20″) Mix Anyway 20 Shoulder 2 OH, 135/83 20 Alt Wall ClimbsRead more