WWPF 50/50 DU Relay 60 Cal Row (partner hugs sandbag), 100/75 50/50 DU Relay 50 HSPU (partner holds HS/mix anyway)   50/50 DU Relay 40 Cal Row (partner hugs sandbag) 50/50 DU Relay 30 HSPU (partner holds HS/switch every 5)   50/50 DU Relay 20 Cal Row (partner hugs sandbag) 50/50 DU Relay 10  HSPU (Synchronized)     A good partner picks you up when you’re not at your bestRead more

Test 1RM Dead Lift:   Then:   For Time:   400 meter run   Then:   21 -15 – 9 reps of: Wall Balls Box Jumps Sumo Deadlift Highpull (75/53) Push Press (75/53)   Then:   400 meter run   Post Loads and time to ZEN and COmments:  Read more

Cardio Junkie – 10 min AMRAP 30-20-10 Cal Bike Cal Ski Cash Out: Max Double Unders   Strength Balance – 10 min AMRAP :10 sec  Chin Over Bar holds, 20/14 20 Lateral Box Step-ups, Box Ht Above knee), 50/35 (1 Dumbbell) :30 sec Active Hang, 20/14   Mid-Line Mania – 10-1  Strict Toes Through Rings Russian Twists, 25/15 *Max Front Plank  w/Remaining Time, 25/15  Read more

15 Minutes to a Heavy Snatch Then…… Autumnal Chipper 10 Muscle Ups 20 Wall Climbs 30 Power Snatch 115/83 40 Burpee Box Jumps 24/20 800m Run      Read more

TWOW: 30 Minute Run, no stopping. sprint 60 seconds every 5 Minutes.  Sprint at RPE 8, Run at RPE 6 Skill WOD: -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 Ring Muscle Ups *If new to muscle up, accumulate 15-20 total depending on skill level Gymnastics Complex Work-3 X T2B plus 3x Bar 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: 5 Rounds 50 Ft Yoke Carry-Heavy 2 Peg Board Ascents And…. 3 Rounds 7 Bar Muscle Ups-unbroken 7 Squat Cleans 185/123Read more