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

EMOM 10 Minutes 2 Clean Pulls + 1 Low Hang Clean Then…… Muscle Up Annie 50-40-30-20-10 Double Under Sit Up *5 Muscle Ups after each round (ring or bar)Read more

Strict Overhead Press: 1 Rep Max Then… 10-9-8-7-6-5-4-3-2-1 Wall Ball Shot, 20/14 (12’/10′) Box Jump Over, 30/24 Weighted Push-up, 45/25Read more