TWOW: 3x800m Run with 400m Walk Recovery 3x1000m Bike with 1:1 Rest 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) -3x ME Unbroken Double Unders- if not great at DU yet, accumulate 200 reps in fewest sets possible -5 Rounds as many strict Ring Muscle Ups as possible + 2 kipping RMU, rest as needed between sets -Tabata C2B Pullups 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: EOMOM 12 Minutes 15/12  Cal Row 12 Burpees AND….. 30 Ring Muscle Ups for TimeRead more

Back Squat 3-3-3 (85-90%)   Then…   15 min emom 1st min 5 Front Squats 165/108 2nd min 12 toes to bar 3rd min 12/10 call Fan Bike.  Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 20 Ring Rows 300m Run 25/20 Cal Bike 300m Run 30 Cal Row 300m Run 40 Single Arm DB Push Press 50/35 300m Run 50 Double Unders 300m Run 7 years of friendship at CFWC for Kat and Meg!Read more

Front Squat   2-2-2   Then   15 Min AMRAP of:   15 Box Jumps 10 Wall Balls 15 Med Ball Situps 10 Ring Dips   Post Loads and Times to ZEN and Comments:  Read more

WWPF 0:00 – 10:00 10 min EMOM Power Clean + hang Power Clean + Power Jerk   12:00 – Finish 60 Synchronized KB Swings, 53/35 60 Russian Twists  (Partner holds front plank) 4o Synchronized Kb Swings 40 Toes 2 Bar (partner hangs) 2o Synchronized KB Swings 20 Weighted V-ups, 20/14 (Partner holds L-Sit)   CASH OUT: 50 TARGET BURPEESRead more