Hang Clean: 1-1-1 (all working sets >90%)   Then…   FOR TIME: 400m Run 21 Hang Cleans, 135/93 21 Toes 2 Bar   400m Run 15 Hang Cleans, 165/113 15 Toes 2 Bar   400m Run 9 Hang Cleans, 185/123 9 Toes 2 Bar   Virtual WOD (6am/4pm) Bulgarian Split Squats: 3 x 10-15 per leg Skull Crushers: 3 x 10-15   Then…   For Time 100 Double Unders 42 SA DB Hang Cleans 30 Russian Twists   100 DU 30 SA DB Hang Cleans 30 Russian Twists   100 DU 18 SA DB Hang Cleans 30 Russian Twists      Read more

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