EMOM 7 Minutes 1 Snatch 1 Hang Sntach 1 High Hang Snatch Then….. 21-15-9 Power Snatch 115/83 Burpee Over Bar Cash Out: 15 Ring Muscle Ups  Read more

TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries 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) -50 C2B Pullups as unbroken as possible -20x Strict False Grip Ring Pullups with 5 second pause at top -30x Ring Dips with 3 second pause at bottom -EOMOM 10 Minutes- 5 Ring muscle ups-Odd 5 Bar Muscle Ups-Even -5 X Peg Board Ascents 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 10 Axle Bar Cleans 135/95 10 Axle Bar Jerks 20 Axle Bar Front Rack Lunges AND…… 500m Row...Read more

Back Squat 3-3-3 (85-90%) Then… 4min emom 15/12 call row 4min emom 5 Front Squats 185/123 4min emom 15 toes to bar. No break between emoms. 😁Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In Any Order, no break between AMRAP 10 Minutes Annie (Start back over at 50 if you finish 10s) 50-40-30-20-10 Double Unders Sit Ups AMRAP 10 Minutes 200m Sprint 100m Jog AMRAP 10 Minutes 15 Ring Rows 15 KB Swings 53/35 15  Burpees  Read more

Complete the WOD trifecta in any order:    3 Rounds: 30 Alt DB snatches, 50/35 20 Box Jumps, 20/14 10 strict Pull-ups   2 Rounds 45 Wall Ball Shots, 20/14 12 Muscle-ups   1 Round: 1 Mile Run   Our next group on-ramp starts Aug 5th !  Read more