Olympic Lifting Clean: 75%x3, 80%x2, 85%x1 , 78-83%x3, 85-88%x2, 90-93%x1 Power Jerk W Pause In Catch: >75% x 5 Singles Endurance 16 Min AMRAP 30 Plate Lunges 20 Plate Burpees (jump onto plate) 10 Plate Russian Twists #45/25 16 Min AMRAP 30 Double Unders 12 Jumping Pull-ups (pick bar above max reach) 30 DU 12 Plyo- PushupsRead more

0:00-3:00 500m Row or Ski 3:00-15:00 Build to Heavy OHS 15:00 – 18:00 500m Row or Ski 18:00 -30:00 Build to Heavy Bench Press 30:00 – 33:00 500m Row or Ski 33:00 – 45:00 Build to Heavy Power CleanRead more

WWPF 100m Prowler Relay, 45/25 400m Run Relay 70 Synchronized Wall Ball Shots, 20/14 100m Prowler Relay 400m Run Relay 50 Sandbag Ground 2 Over Shoulder, 100/75 (mix anyway) 100m Prowler Relay 400m Run Relay 30 Bar Muscle-ups (mix anyway) (BMU SCALE: 50 Push/ 50 Pulls)Read more

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. Thursday Choose Your Own Adventure: Complete in rounds or straight through 25 Hang Snatch 135/93 50/40 Cal Bike 75 Burpees 100 SA DB Push Press (50 per arm)-Heavy 150 Double UndersRead more

Strict Weighed Pull-ups: 2-2-2-2 (1 sec pause at top) SA DB Press: 2-2-2-2 Jo’s Golden 15th Birthday WOD 15 MIN AMRAP 12 Sandbag Step-overs, 100/75 (Box= Knee Height) 15 Toes 2 Rings 21 KB Swings, 53/35Read more