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

Weighted Pull-up: 3 x 5 *Drop Set: 1 x max reps (no weight) (If doing banded pull-ups or negatives, do max ring rows for drop set) For Time 800m Run 30 KB Swings, 70/53 9 Muscle-ups 600m Run 20 KB Swings 7 MU 400m Run 10 KB Swings 5 MURead more

Jerk 1-1-1 Then….. 21-15-9-6-3 Push Press 115/83 Toe to Bar Cal BikeRead more