EMOM 10 Minutes 1 Snatch Pull with Pause at the Top + 1 Snatch Then….. Switch stations every 2 minutes for 18 minutes. Accumulate as many reps as you can of the following: Muscle Ups (ring or bar) Wall Balls Power Snatch 155/103Read more

Split Squat: 3 x 8 (increase wt from last week) Then… AMRAP 15 MIN 100 Double Unders 30 SA Devils Press, 50/35 75 Double Unders 20 SA Devils Press 50 Double Unders 10 SA Devils Press *MAX BURPEES OVER DB IN REMAINING TIMERead more

Olympic Lifting: 9am Clean Waves Wave1: 75%/1, 80%/1, 85%/1 Wave2: 80%/1, 85%/1, 88-93%/1 JERK W/PAUSE IN DIP Build to heavy 1 Endurance: 10:15am AMRAP 35 Minutes 20 DB Bent Over Row 200m Run 20 Half kneeling SA landmine press 200m Run 20 Bicep Curls 200mRun 20 Single Leg V Ups 200m Run 20 Diamond Push Ups 200m Run 20 Goblet Squat Backward Lunges 200m Run Yoga w/Brantlee: 11:30amRead more

For Time 21 Back Squats, BW 400m Run 7 Rope Climbs 15 Back Squats 400m Run 5 Rope Climbs 9 Back Squat 400m Run 3 Rope ClimbsRead more

WWPF – Bardwell’s Birthday WOD 0:00-15:00 Work to heavy snatch 17:00 – 30:00 (13 MIN AMRAP) CASH IN: 44 Alt C2B Pull-ups, partner hangs Then… AMRAP Rest of Time 44 Synchronized DB Hang Snatch, 50/35 44 Cal Bike, Mix anyway 30:00 -36:00 (6 MIN AMRAP) 100m Sandbag Run Relay, 100/75Read more