Row Sprints 6 x 250Meters   Then:   12 Min AMRAP of:   30 Double Unders 12 Dead Lifts 155#/103# 10 Hand Release Pushups   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 5   Then…   3 Rounds: 400m Run 30 Box Jumps, 24/20 30 Wall Ball Shots, 20/14    Read more

10 Minutes to a Heavy Clean and Jerk Then….. The Divine 49 7 Rounds 7 Strict Pullup 7 Toes Through Rings 7 HSPU 7 Clean and Jerk 135/93 7 Burpees Over Bar     Happy 49th birthday to The Natural!  Read more

TWOW: 1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back recovery Skill WOW: 10 Minutes HS walk practice -3 x 45 sec 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) -20x Strict False Grip Ring Pullups with 5 second pause at top -30x Ring Dips with 3 second pause at bottom -In 5 Minutes, as many Ring Muscle Ups as possible -Tabata T2B-try to stay consistent each round 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: 3 Rounds 50ft HS Walk 50ft Axle Bar Front Rack Lunge 155/105 AND…….. 50...Read more

Back Squat 1-1-1 Then… For Time “Air Force” 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute. Starting the wod with 4 burpees.Read more