EMOM 15 Minutes  3 Bench Press  10 Pendlay Row 5-8 Strict Pull-up Then….. Angie 100 Pullups 100 Pushups 100 Sit-ups 100 Air Squats Read more

EMOM 10 3 T&G Snatches Then… Open WOD 14.1 AMRAP 10 MIN 30 Double Unders 15 Power Snatches, 75/53 Then… Cash Out: 50 Cal Bike or SkiRead more

15 Minutes to an 8RM Back Squat Then 1 Heavy Single every 90s, increasing in weight each set 16:30, 18:00, 19:30, 21:00, 22:30 Then….. 3 Rounds 21 Front Squats 115/73 15 Burpees Over Bar 9 Strict HSPURead more

Olympic Lifting -Snatch (pause 2″ off floor): Work to a heavy -Every 2 Minutes for 12 Minutes, complete: 1 Power Clean + 2 Front Squats + 1 Jerk Endurance – For Time 1600m run (4 laps) 120 DU 1200m Run (3 laps) 90 Sit-ups 800m Run (2 Laps) 60 SA DB Hang Clean 2 OH 400m Run (1 Lap) 30 Burpee Tuck JumpsRead more

15 Minutes to a heavy deadlift Then… 8 Rounds 1 Deadlift @80% 5 Strict pull-ups 7 KB Swings 70/53 10 Wall Balls 200m RunRead more