WaCky WiSeR pArTnER FrIdAy 0:00 – 13:00 Hang Snatch: Build to heavy 2 15:00 – 30:00 (15 min ladder:10-20-30-40...) Cal Row (partner bear hugs sandbag, 100/75) OHS 95/63 (mix reps anyway) Toes 2 Bar (partner hangs/mix anyway) *increase reps by 10 every round until time runs out 31:00 – 35:00 – 4 min AMRAP Max Sandbag Squats , 100/75Read more

Deadlift: 1 x 3 @ 80% 1 x 3 @ 85% 1 x 3 @ 90% “Mini Magee” – 15 min AMRAP 5 Deadlifts, 225/153 13 Push-ups 9 Box Jumps, 24″/20″Read more

1A. SA DB OH Press: 4 x 6 1B. Barbell Bent Over Row: 4 x 6 “Earn Your Rings” – 12 MIN AMRAP 75 Situps 30 burpees  Max Ring MU in remaining time For Quality – Use the same weight as last week 30 Barbell Bicep Curls (1.5 reps) 30 DB Skull Crushers (1.5 reps)Read more

Clean & Jerk: Work to a heavy Single “Graced Up” 30 C&J For time 0-10: 135/93 (masters 55+: 115/63) 11-20: 165/113 (masters 55+: 135/83) 21-30: 195/133 (masters 55+: 155/103)Read more

WK 2: Reverse Deficit Lunges: Top set of 12-16 reps (6-8/ leg) *Take your top weight/reps from last week and either progress in weight or reps. Example: Last Week: 100lb x 14 reps | This week: 100lbs x 16 reps “Sinister Cindy”- 16 min 1 L-Sit Rope Climb (starting from floor) 10 HSPU 15 Heel Elevated SquatsRead more