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

AMRAP 10 Minutes 10 Decline Pushups (Feet elevated) 20 Toes to Rings 30 Crossovers (singles) AMRAP 10 Minutes 10 KB Goblet Squats 70/53 20 Single Leg RDL’s 70/53kb 30 Russian Swings 70/53 AMRAP 10 Minutes 10 Cal Ski 20 Cal Bike 30 BurpeesRead more