`Wacky Wiser Partner Friday – Officer Pancake Birthday WOD 31 Min AMRAP 31 Deadlifts, 225/153 (mix reps anyway) 2 Alt Rope Climbs 31 Synchronized Toes 2 Bar 2 Alt Rope Climbs 31 Weighted Push-ups, 55/35 (Mix reps anyway) 2 Alt Rope Climbs 31 Synchronized Pull-ups 2 Alt Rope ClimbsRead more

Hang Power Snatch 3-3-3 Then….. Annie 50-40-30-20-10 Double Unders Sit UpsRead more

3 Rounds 200m Run 10 KB Swings, 70/53 12 Pull-ups 2 Rounds 300m Run 15 KB Swings, 70/53 12 Burpees 1 Round 600m Run 30 KB Swings, 70/53 12 RMURead more

15 Minutes to a Heavy Clean and Jerk Then….. EMOM 20 Minutes-all 20 minutes to be done at 75% of 1 RM 1 Deadlift+ 1 Squat Clean + 1 Front Squat + 1 Jerk *to be done as unbroken complexes* Compare in Zenplanner to 2/3/18Read more

Back Squat: 4 x 1 @ 95-105% Then… Barbell Walks: 3 x 50′ @ 100-150% Then…. FOR TIME 50 HR Pushups 30 SA Devils Press, 50/35 10 Strict HSPURead more