Deadlift: 3 x 6 @ 80-85% (3 sec eccentric) Dip: 3 x 10 (3 sec eccentric / add wt if needed) Then… 3 Rounds: 75 Double Unders 7 Ring MU 10 Deadlifts, 255/173Read more

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… For Time (Happy Birthday Coach Amie): 29 Hang Cleans, 115/83 29 Cal Bike 29 Shoulder 2 OH, 115/83 29 Cal Ski 29 Hang Clean and Jerk, 115/83 29 Cal RowRead more

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