Front Squat: 5-5-5   Then…   FOR TIME: 400m Run 21 Kb Swings, 70/53 21 Burpee Pull-ups   300m Run 21 Kb Swings 15 Burpee Pull-ups   200m Run 21 Kb Swings 9 Burpee Pull-ups   Virtual 9am Bulgarian Split Squat:3 x 10-15 1/2 Kneeling SA High Pulls: 3 x 10-15   Then…   For Time 50-40-30-20-10 Split Jump Lunges Alt Leg V-ups              Read more

12 min AMRAP 6 Strict Pull-ups 12 Alt SA DB Hang Squat Cleans, 50/35 18 Lateral Box Step-overs, 50/35   ——-Rest 2 minutes———-   12 min AMRAP 6 Strict HSPU 12 SA Alt Devils Press, 50/35 18 Cal Row   ———-Rest 2 minutes———   For Time  Mid Line Mania Finisher: 3 min Front Plank, 45/25 2 min Hollow Body Hold 1 min L-Sit (elevate with plates/ Modify with hanging 1/2 L- Sit   Virtual 6am/4pm 12 min AMRAP 6 Strict HSPU 12 SA Alt Devils Press 18 Reverse weighted Lunges Then… For Time  Mid Line Mania Finisher: 3 min Front Plank, 45/25 2 min Hollow Body Hold 1 min L-Sit (elevate with plates/ Modify with hanging 1/2 L- Sit  Read more

15 Minutes to a Heavy Hang Snatch Then……. The Squirt 5 Rounds 12 Snatch Grip Deadlifts 115/83 9 Hang Power Snatch 6 OHS Happy birthday, Squirt!!!   Virtual WOD: 7am, 12 Noon, 6pm 100 Bicep Curls 10 I,T, Y every time you break Then……. Tabata Something Else-8 Rounds of each movement Pushup Sit Up Air Squat (Bottom to Bottom) Mountain Climber Fit4All- 9am (Bring a Friend for Free) Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesRead more

Emily-45 Minute Cap 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans. Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense...Read more

RDL: 3 x 5 (increase weight from last week) 1/2 Kneeling SA Arnold Press: 3 x 10-15   Then…   14 Min Ladder (3-6-9-12-15-18…) Toes 2 Bar Thrusters, 95/63 EMOM 15 Double Unders   Virtual 6am / 4pm 1/2 kneeling SA Arnold Press: 3 x 10-15 Wall Sit: 3 x 1:00   Then… 14 min Ladder SA Alt DB Thruster Toes to KB *EMOM 15 Du or 10 Tuck Jumps      Read more