Back Squat 3×6 Then…… 5 Rounds 20 Pushups 20 Toes to Bar *Every 3 Minutes, perform 5 Back Squats 185/133. Squats to be taken from a rack* Squats start at 3 minute markRead more

Olympic Lifting 1.Clean Pull + Clean: 5 x 1 2.2 Jerk Dips + 1 Jerk: 5 x 1 3a. Clean Grip RDL: 5 x 3 @ 100% 3b. Tall Jerks: 5 x 5 – light, for technique and timing ENDURANCE For Time – Chipper Style (40 min cap) 300 Double Unders 150 Air Squats 75 KB Swings, 53/35 50/40 Cal Bike 25 Burpee Pull-ups *Run 400m @ min 5:00, 10:00, 15:00, 20:00 and so until time runs outRead more

Can be done in any order AMRAP 12 Minutes 250m Row-Try to keep pace under 52 sec/45sec 50 Double Unders-Try to do unbroken AMRAP 12 Minutes 10 L Sit Pull Ups 20 Single Leg Squats AMRAP 12 Minutes 10 Toes to Bar 20 DB Snatch-Heavy 300m RunRead more

Both WODs are you go/I go style: AMRAP 15 Minutes 10 HSPU 5 Front Squats 165/113 1 Jerk And….. AMRAP 15 Minutes 10/7 Cal Bike 5 Deadlift 255/183 7 Burpee Over Box Jump 24/20Read more

15 Min to build to a heavy complex 2 Cleans + 1 Front Squat Then… 20 Min AMRAP 800m Run 50 Wall Ball Shots, 20/14 30 Hang Power Cleans, 115/73Read more