Deadlift Cycle 3: 3×5 Add 20lbs to 1RM, then calculate 90%   1×5 @65% 1×5@75% 1×5+@85%   5 Rounds for Time:   30 Double Unders 8 Power Snatch 135/93 15 Ring Pushups   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 5 @ 80% (base % off of last weeks heavy single) Single Arm DB Row: 10 reps, AHAP each arm   Then…   For Time: 21 DB Hang Cleans, Right Arm, 50/35 30 Box Jumps, 24/20 21 DB Hang Cleans, Left Arm   15 DB Hang clean, Right arm 30 Box Jumps 15 DB Hang Clean, Left arm   9 DB Hang Clean, Right Arm 30 Box Jumps 9 DB Hang Cleans, Left arm   Mid Line Mania Cash Out: 6 Minute AMRAP 5 Strict T2B 10s LSit 12 Russian Twist (Each tap = 1 rep)   Our Holiday Party is Friday Dec 13th!  Please respond to the Evite. Check your spam folder!            \Read more

15 Min to work up to a heavy complex: 1 Snatch 1 Hang Snatch 2 OHS Then…… FrankenJackie- In 16 Minutes: 1000m Row or Ski 50 Wall Balls 50 Thrusters 45lbs/33lbs As many Ring Muscle Ups or Burpee Pullups as possible with remaining time Arturo over head squattingRead more

TWOW: 4x400m runs at RPE 7.  200m recovery jog at RPE 3 in between each 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) -5x Peg Board Ascents, rest as needed between each -20x toe through ring into ring 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: 3 Rounds 5 Burpee over pullup bar (burpee, bar muscle up, climb over pullup bar) 10 Squat Cleans 165/113 15 Sandbag Over Shoulder 150/100Read more

Back Squat Cycle 3: Add 20lbs to 1RM, then calculate 90% 1×5 @65% 1×5@75% 1×5+@85% Then… for time 30 – 20 – 10 DB devil press 50’s/35’s Toes to Rings Cossack Squat 50/35 Regional Team ThrowbackRead more