Baz Mamba 5 Rounds, 3 minute rest between rounds: 10 Strict Pullups 20 Pushups 30 Sit Ups 40 Air Squats 50 Double Unders *Each round is to be done as a sprint* Happy birthday to Baz!! Virtual WOD: 7am, 12 Noon, 6pm At Home Barbara: 5 Rounds, 3 minute rest between rounds 20 KB Swings 30 Pushups 40 Sit Ups 50 Air Squats Fit4ALL: Running Barbara 5 Rounds 300m Run 20 Pushups 30 Sit Ups 40 Air Squats    Read more

Running Barbara 5 Rounds 300m Run 20 Pushups 30 Sit Ups 40 Air Squats    Read more

10 min EMOM 2 Snatch + 1 OHS   Then…   ”B-Day Cap” Cash In: 36 Burpees Then, in any order: 36 Muscle-ups 36 Snatches, 135/83 ——————————————————- Virtual WOD (6am & 4pm) Wall Sit: 3 x 0:40 (add weight if possible) SA High Pulls: 3 x 10-12   then…   For Time: 12 min AMRAP 36 Renegade Rows 36 Chair Dips 36 Goblet Squats   Happy 36th Birthday              Read more

RDL 5-5-5 Then…… The Pete Soup 10-9-8-7-6-5-4-3-2-1 Deadlift 165/103 Hang Power Clean Floor Press Happy 47th birthday to Pete C! Virtual WODs: 7am, 12 Noon, 6pm a. Handstand Hold 3x60s b. RDL 3×15 per leg Then………. AMRAP 14 Minutes 20 DB Sumo Deadlift 20 DB Hang Snatch 20 Burpee Over Dumbbell Fit4ALL 10 Minute Row, alternating Rating of Perceived Exertion(RPE) Row at RPE 9/10 for 30 seconds Row at RPE 5/10 for 30 seconds Then…….. AMRAP 18 Minutes 20 KB Sumo Deadlift 20 Russian Swings 20 V Up or Toes to Bar 200m Run (up the hill and back down)  Read more

10 Min EMOM 1  Clean + 1 Front Squat + Jerk (increase weight from last week)   Then…   For Time: 42 Alt Pistols 30 Box Jumps 18 Shoulder 2 OH, 135/93   30 Alt Pistols 30 Box Jumps 15 S2OH   18 Pistols 30 Box Jumps 12 S2OH Virtual WOD (6am / 4pm)   1/2 Kneeling Press: 3 x 10-12 Hollow Body Hold: 3 x 1:00   Then….   42 Pistols or Weighted lunges 30 B0x Jumps or tuck 30 SA Push Press (15/15)   30 Pistols 30 Box Jumps 30 SA Push Press, (15/15 per arm)   18 Pistols 30 Box Jumps or Tuck 30 SA Push Press (15/15 per arm)  Read more