Deadlift: Build to a heavy 8 rep Then, 1 x 8+ @ 90% THEN… For Time 100 Double Unders 50 Russian Swings, 70/53 15 Burpees 100 Double Unders 30 Alt Russian Kb Swings, 70/53 15 Burpees 100 Double Unders 10 Kb Swings (OH), 70/53 15 BurpeesRead more

EMOM 10 Minutes 2 Cleans + 1 Jerk Then….. AMRAP 17 Minutes 5 Clean and Jerk 185/133 10 Cal Bike or Ski 15 Toes to Ring 200m RunRead more

1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Super RX: wear a weight vest and complete straight through *RX: Complete straight through *Partner Murph *Modify: Complete pull-ups, push-ups, squats in any order *Beginners: 1/2 MurphRead more

Olympic Lifting Class: -Snatch Pull with 2 second Pause 3×3 @ 110% -Snatch Heavy Singles 5 reps @85%+ -Snatch Accessory Work: Behind the neck Sots Press 3×5 in absolute bottom position ENDURANCE WOD: Pick a Hero: Jenny Complete as many rounds as possible in 20 minutes of:20 OHS 45/33 20 Back Squats 45/33 400m Run Or……… Emily 10 rounds for time of:30 double-unders15 pull-ups30 squats100-m sprint Or……. Jerry For time:Run 1 mileRow 2KRun 1 mileRead more

AdamBrown -Hero WOD 2 Rounds 24 Deadlifts, 295lb/203lb 24 Box Jumps, 24/20 24 Wall Ball Shots, 20/14 24 Bench Press, 195lb/123lb 24 Box Jumps 24 Wall Ball Shots 24 Cleans, 145lb/103lbRead more