20.4 For time: (20 min cap) 30 box jumps, 24 in. 15 clean and jerks, 95/63 30 box jumps, 24 in. 15 clean and jerks, 135 /83 30 box jumps, 24 in. 10 clean and jerks, 185/113 30 single-leg squats 10 clean and jerks, 225/143 30 single-leg squats 5 clean and jerks, 275/173 30 single-leg squats 5 clean and jerks, 315/203Read more

WWPF 75DU/75DU Relay 100 ft Synchronized single arm OH Lunge, 50/35 (switch arms every 25′) 300m/300m Famers Carry Relay, 70’s/53’s (switch every 100m) 30 Synchronized KB Swings, 70/53   75 DU/75 DU Relay 100ft Synchronized single arm OH Lunge, 50/35 200m/200m Famers Carry Relay, 70’s/53’s 25 Synchronized KB Swings, 70/53   75DU/75DU Relay 100ft Synchronized single arm OH Lunge, 50/35 100m/100m Famers Carry Relay, 70’s/53’s 20 Synchronized KB Swings, 70/53   20.4 Sat morning ! Read more

HAPPY FIT-O-WEEN Night of the Living DEAD-lifts   DEAD-lift 3×5:   Add 10lb to original 1 RM (percentages based on 90%)   65% x 5 reps 75% x 5 reps 85% x 5 reps+ + = amrap   Then   Zombie Survival Training.   9 Lives of:   6  Thrusters   to help in tossing a loved one to safety (95/63) 6  Box Jumps   to learn how to hurdle dead bodies and other obstacles (24/20) 6  Pullups    to practice climbing to safety   Post Loads and Time to Survival to ZEN and Comments:      Read more

10 min AMRAP: “Push It” 5 Strict HSPU 10 Weighted Push-ups, 45/25 50’ Plate Push, 45/25 – demo video     10 Min AMRAP: “Pull It” 10-9-8-7-6-5-4-3-2-1 Cal Ski Erg SDHP, 70/53 * Max strict chin-ups if any time remains   10 min AMRAP-  “ Hold It“ 30 OH squats Holding med ball, 20/14 200m Run holding med ball, 20/14 1:00 Hang Holding med ball , 20/14    Read more

15 Minutes to a Heavy Clean Then…… AMRAP 18 Minutes 20/15 Cal Bike 9 Power Cleans 185/133 20/15 Cal Ski 7 Muscle Ups 400m Run 5 Rope Climbs 15′ Ashley Miersch on 20.3Read more