Hang Power Snatch 1-1-1 Then…… Hang Snatch Elizabeth 21-15-9 Hang Power Snatch 115/83 Ring Dip Virtual WOD: 15 Minute Body Building AMRAP a. SA Pec Flies -20 per arm b. SA Reverse Flies- 20 per arm c. SA Hammer Curls- 20 per arm d. SA OH Tricep Extensions 20 per arm Then….. AMRAP 15 Minutes 50 High Knees or 50 Mountain Climbers 30 Chair Dips 50 Jumping Lunges 30 Renegade Rows  Read more

10 Min AMRAP 4 Strict Med Ball Pull-ups, 20/14 8 Burpees over med ball , 20/14 12 Med Ball Sit-ups, 2o/14   10 Min Ladder (2-4-6-8-10-12….) SA Alt Kb Swing, 70/53 Alt Pistol   10 Min AMRAP 15 Thrusters, 75/45 60 Double Unders     Virtual (6am/4pm) Single Arm Row: 3 x 12-15 Side Plank Holds: 3 x max   15 Min Ladder (2-4-6-8-10-12….) SA Alt Kb Swing Alt weighted Cossack Squats Alt Leg V-ups    Read more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… 27-21-15-9 Row or Ski Cal Toes to Bar Virtual WOD: a. Straight Leg Deadlift 3×20 b. Handstand Hold 3x ME Then…… 27-21-15-9 Pistols, alt Single Arm DB Clean and Press, alt Up Downs (burpee with no pushup) Fit4ALL- Bring a Friend for Free at 9am AMRAP 30 Minutes 30/20 Cal Row or Ski 20 Toes to Bar or V Ups 20 Russian KB Swings 3 Rope Climbs or 9 Kneel to Stand    Read more

AMRAP 30 Minutes 30/20 Cal Row or Ski 20 Toes to Bar or V Ups 20 Russian KB Swings 3 Rope Climbs or 9 Kneel to Stand  Read more

RDL: 5 x 5 1/2 Kneeling Arnold Press: 3 x 10-15   Then…   For Time: 30 Box Jumps, 24/20 30 Deficit Push-ups, 45s/25’s 200m Weighted Plate Run, 45/25   25 Box Jumps 25 Deficit Push-ups 200m Weighted Plate run   20 Box Jumps 20 Deficit Push-ups 200 Weighted Plate run   15 Box Jumps 15 Deficit Push-ups 200m Weighted Plate Carry   10 Box Jumps 10 Deficit Push-ups 200m Weighted Plate Carry   5 Box Jumps 5 Deficit Push-ups 200m Weighted Plate Carry   Virtual (6am/4pm) Single Leg Wall Sit: 3 x max Effort (add weight if needed) Hollow Body Hold: 3 x Max Effort   Then…   AMRAP 13 Minutes 10  Tuck Jumps 20 Sumo Deadift SA HighPulls (10 per arm) 30 Bicycle Crunches    Read more