EMOM 12 MIN 25 Double Unders + 1 Snatch E0MOM 12 MIN Even: 4 Ring Muscle-ups Odd: 12 Alt Db Snatches, heavy AMRAP 12 MIN 15 OHS , 95/63 (modify with front or back) 400m RunRead more

Front Squat: WK 2 Work up to heavy single 90-95% Then, 2 x 5 @85% Then….. AMRAP 12 Minutes 15 Burpees 20 Wall Balls 25 Sit UpsRead more

AMRAP 12 Minutes Sprint 200m/Jog 100m AMRAP 12 Minutes 10 Perfect Pushups 20 KB Taters 53/35 40 Double Unders AMRAP 12 Minutes 10 Single Arm KB Thrusters 53/35 20 Alt Single Arm Russian Swings 50m OH Carry, RT 50m OH Carry, LTRead more

Bench Press 1-1-1 Then……. RAMA WOD-Happy birthday to Rama!!!! 4 Rounds 50m Sled Push (Heavy) 20 Toes Through Rings 10 HSPURead more

WWPF Running Clock 0:00 – 12:00 – Relay Style 9 DB Deadlits, 50s/35s 7 DB Hang Cleans, 50s/35’s 5 DB S2OH, 50s/35s 14:00 – 26:00 (12 min AMRAP) 30 Synchronized Pistols 20 G2OH, 165/123 (mix anyway) 10 Alt Rope Climbs 28:00 – 36:00 (8 min AMRAP) Accumulate as many sandbag lunges as possible, 100/75 *1 partner works at a timeRead more