Back Squat: 4 x 2 @ 90% Then… Barbell Walk Outs: 3 x 50′ @ 110-130% Then ….. 2022 Quarterfinals Workout 1 3 Rounds (10 min cap) 20 Toes 2 Bar 20 Alt DB Snatches, heavy (70/53)Read more

Olympic Lifting Snatch: 1-1-1 –EMOM 10 MIN Clean & Jerk: start around 60% and add weight throughout Endurance: THE HUTCH 400m Run 63 Wall Balls, 20/14 800m Run 55 KB Swings 70/53 1200m Run 30 Burpee Box Jumps 24/20 1600m RunRead more

Strict Press 1-1-1 Then…….. Age Group Qualifier WOD #5 3 rounds for time of: 50-calorie row or ski15 handstand push-ups50 double-undersRead more

WWPF – Age Group Quarterfinal / Partner Sandbag Version 34 Min AMRAP 50 Sandbag Squats, 100/75 (25/person) 40 Planking Burpees 40 Sandbag Lunges (20/person) 30 Synchronized Target Burpees 30 Sandbag Ground 2 OS, (15/person) 20 Planking Burpees 200m Sandbag Relay (each does 200m) 10 Synchronized Bar Muscle UpsRead more

Work up to a Heavy 5RM Touch and Go Clean Then…… Thicccccc Thirty 30 Cal Bike 30 Hang Cleans 135/93 30 Cal Ski 30 Burpee Box Jumps 30/24 30 Thrusters 135/93Read more