DeadLift add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95%   Then:   AMRAP 15 Min.   15 DeadLifts 95/63 15 Power Snatch 95/63 15 Back Squats 95/63   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 3 @ 90% DB Row: 3 x 8 @ AHAP   Then…   For Time:   30 Box Step-overs, 50’s/35’s 21 Toes 2 bar 9 Ring Dips   20 Box Step-overs 15 Toes 2 Bar 15 Ring Dips   10 Box Step-overs 9 Toes 2 Bar 21 Rings Dips   Core Cash Out: 3 Min AMRAP Max L Sit 2nd Box StuffRead more

EMOM 7 Minutes 2 Cleans + 3 Front Squats Then…. 3 Rounds 50 Double Unders 25/20 Cal Bike or Ski 10 Squat Cleans 155/103 The Triplets: Benny, Nicola and Trish!Read more

Back Squat add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% Then… 21-15-9 Reps DB Power Cleans 50/30s Handstand Push-Ups Rest 2min. 9-15-21 DB Push Press BurpeesRead more

TWOW: 2 Mile run RPE 7 Then, 10x 100m striders at RPE 5 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -10x Legless Rope Climb, V sit if legless are easy -ME Unbroken Bar Muscle Ups No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WOD: Smackie 1000m Row 50 Wall Balls 30 Burpee Bar Muscle UpsRead more