Front Squat every 2 minutes 2 x 6 @ 80% 2 x 4 @ 85% 2 x 2 @ 90 % 1 x Max Reps @ 70% AMRAP 13 MIN 3 DB Squat Cleans, heavy 15 Hurdle Jumps, 24″/20″ 6 DB Squat Cleans 15 Hurdle Jumps 9 DB Squat Cleans 15 Hurdle Jumps 12 DB Squat Cleans 15 Hurdle Jumps *Continue this pattern until time runs outRead more

Oly: 9:00am -Snatch Pull to knee + Pull to Shrug + Snatch *Build to heavy -Power Clean EMOM 3-3-3-2-2-2-1-1-1-1 Endurance: 10:15am 800m Run or Row 50 Wall Ball Shots, 20/14 400M Run or Row 30 Burpee Box Jumps, 24″/20″ 200m Run or Row 10 Muscle-ups or Weighted Pull-ups 200m Run or Row 30 Burpee Box Jumps 400m Run 50 Med Ball Cleans 800m Run or RowRead more

EMOM 10 Minutes Clean + 1 Hang Clean Then…… 2021 Age Group Online Qualifier WOD 1 5 rounds for time: 15 handstand push-ups15 dumbbell shoulder-to-overheads 50s/35s15-cal. row Time cap: 20 min.Read more

WWPF 0:00 – 13:00 Work up to a Max Snatch + Hang Snatch 15:00 – 30:00 15 Min AMRAP RELAY 10/10 DU Relay 10 Alt Snatches, 135/93 20/20 DU Relay 20 Alt Snatches 30/30 DU Relay 30 Alt Snatches *Continue this Pattern until time runs out 30:00 – 34:00 MAX Sandbag Ground to OS, 100/75Read more

Choose 1 Hero WOD: JBo Complete as many rounds as possible in 28 minutes of:115-lb/75lbs overhead squats, 9 reps1 legless rope climb, 15-foot rope, beginning from seated115-lb/75lbs bench presses, 12 reps Or…….. Michael 3 rounds for time of:Run 800 m50 back extensions50 sit-ups Or…….. Ashley White Five rounds for time of:15′ Rope climb, 3 ascents10 Toes to bar21 Walking lunge steps with 45lb /25lbplate held overheadRun 400 metersRead more