Amy Greco’s 50th Birthday WOD! Can be done straight through or broken into rounds 50 DB Hang Cleans-1 DB 50 Cal Ski 50 DB Squats 50 Burpees 50 DB Push Press 50 Toes through Rings or T2B 50 DB Lunges 50 Weighted Sit Ups 50 DB Step Ups 50 Barbell Bicep CurlsRead more

a. Bench Press: Establish a 10 Rep Max Then, 1x Max Reps @90% b. Weighted Strict Pullup 3×5 Then….. AMRAP 16 Minutes 200m Sandbag Carry-Hold Any Way 15 C2B Pullups 50 Double UndersRead more

EMOM 10 1 pause clean (2″ off floor) + 1 Hang Clean + Jerk Then… For Time 30 Cleans, 135/93 800m Run 30 Jerks, 135/93 800m RunRead more

Back Squat 10-10-10 Then…. AMRAP 12 Minutes 10 Ring Pushups 10 DB Hang Snatch (Heavy) 10 Cal Ski or BikeRead more

Olympic Lift Technique with Jess: -Snatch Pull + Below Knee Snatch + OHS 5×1 Then, as supersets: -Snatch Grip RDL 5×3@ 100% -Behind the Neck Sots Press 5×5 Endurance WOD: AMRAP 32 Minutes 30 Plate Squats 200m Run 30 Plate Sit Ups 200m Plate Run 30 Plate G2OH 200m SA Plate Pinch 30 Burpees onto Plate 200m Gun CarryRead more