Tabata Static Holds: Handstand Hold L Sit/LHang Bottom to Bottom Squat Chin Over Bar (Flex Arm Hang) Then…… 21-15-9-15-21 DB Hang Snatch to OH Lunge 50/35 Cal Ski or BikeRead more

WWPF – FOR TIME 40 Cleans, 185/123 200m Med Ball Run Relay, 20/14 (both run 200m) 40 Alt S2OH, 185/123 300m Med Ball Run Relay, 20/14(both run 300m) 40 MU (mix anyway) 400m Med Ball Run Relay, 20/14Read more

In Any Order: All for Quality of Movement AMRAP 10 Minutes 5 Strict Chin Ups 10 Straight Bar Dips 20 Burpees In 10 Minutes: Run/Row/Bike or Ski as far as possible AMRAP 10 Minutes 5 Barbell Rollouts 10 Russian Twists (20 Taps) or Side Bends with DB 15 GHD Sit Ups/V Ups/Medball Sit UpsRead more

Deadlift: 4 RM Then, 1 x 4+ @ 90% Then… MainSite WOD Wednesday 12 Min AMRAP 5 Deadlifts, 255/163 10 Box Step-ups, 50/35Read more

EOMOM 14 Minutes Odd Minutes: 45s Handstand Hold (advanced=freestanding) Even Minutes: 1 Snatch (Increase weight every minute) Then….. 400m Run 5 Snatch 165/113 10 Wall Climbs 15 HSPU 10 Wall Climbs 5 Snatch 165/113 400m RunRead more