EMOM 7 Minutes 2 Snatch Pulls 1 Snatch Then….. In any order, no break between: AMRAP 9 Minutes 10/8 Cal Ski 3 Bar Muscle Ups or 7 Pullups Then….. AMRAP 9 Minutes 10 Snatch 135/93 15 Burpee over bar Group On ramp starts Jan 13th!! Tell your friends!Read more

TWOW: 2x800m run at RPE 7, rest 1:1 4x200m sprints at RPE 9, rest 2 minutes 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) -10 to 20 strict ring muscle ups, break up as needed -3x ME unbroken double unders -Tabata c2B pullup, try to keep steady through all 8 rounds 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 WODs: Open WOD Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee...Read more

Back Squat 8RM, then 2×8@90% Then… AMRAP 13 min 6 reps of each movement start at 95/63 Deadlift Power Clean Front Squat Push-press Increase weight each round. Try for unbroken reps.Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am-Yoga with Brantlee Endurance WOD  AMRAP 35 Minutes 10 Strict Pullups 20 Pushups 30 Weighted Box Step Ups 53/35 or Pistols (unweighted) 40 Sit Ups 800m Run or 1000m Row or 800m Ski or 40 Cal Bike  Read more

Hang Squat Cleans 2-2-2   Then:   In 14 Min Climb as far as possible 1-2-3-4-5-6-7-8-9-10 etc etc etc… Reps of   Dumbbell Burpee Deadlifts Dumbbell Hang Squat Cleans Dumbbell Push Press (50/35 lbs Rxd)   scores for each rd completed up to 10 3 9 18 30 45 63 84 108 135 165 198 234   Post Loads and Times to ZEN and Comments:  Read more