Sumo Deadlift (WK 5) Build to a heavy 4RM (3 sec neg) Drop 15-20lb and do 1 x 8-12 reps (3 sec neg) Betty White WOD – RIP 1/17/22-12/31/21 17 MIN AMRAP 1 Legless Rope Climb 17 DB Push Press PER arm , 50/35 22 SA OH Lunges, 50/35 99 Double UndersRead more

Olympic Lifting -Clean + 2 Front Squats + Jerk Build to heavy – High Hang Squat Snatch Moderate/2 x 4 Endurance In Any Order: Running clock, no rest between AMRAP 12 Minutes 100m Sprint 100m Jog or Walk AMRAP 12 Minutes 100′ OH Plate Lunge 45/25 100′ Sandbag Carry 75/100 100′ Box Push with 45lb plate on top (Prowler style) AMRAP 12 Minutes 30 Sit Ups 20 Slow V Ups 15 Russian Twists 30 Second PlankRead more

AMRAP 30 Minutes 20 Burpees 22 Pullups 20 Box Jumps 24/20 22 Ring Dips 20 Cal Bike or Ski 22 Front Squats 135/93 600m Run or RowRead more

Wacky Wiser Partner Friday FOR TIME 400m Run Relay 100 Push-ups , mix reps anyway 42 Deadlifts, 225/153 400m Run Relay 60 DB Push Press, Switch every 15 30 Deadlifts 400m Run Relay 30 Wall Climbs, mix anway 18 DeadliftsRead more

0:00-12:00 Hang Power Snatch 14:00-26:00 Hang Power Clean 28:00-38:00 AMRAP 10 Minutes 20 Wall Balls 10 Toes to Bar *Score equals total lbs lifted + total reps*Read more