WWPF   0:00 – 12:00 1RM Strict Press   12:00 –  Finish For Time: Complete reps of  12-10-8-6-4-2 DB Thruster, 50’s/35’s C2B Pull-up *Partners start on either Thrusters or pull-ups, switch and work down the ladder. Both partners complete the entire rep scheme for both movements before moving on.    Then, right into…   AbBlast Chipper – Accumulate the following totals with your partner in any order 75 Russian Twists, 20/14 4 Min of Front Planks, 45/25 150  Sit-ups 2 min of L-Sits     Our 10 Year Anniversary WORKOUT/PARTY will be Aug 10th save the date!Read more

Hang Clean   2-2-2   Then:   Some Forearm Fury For Time:   21 Hang Cleans 95/63 9 Toes to Bar   17 Hang Cleans 115/83 13 Toes To Bar   13 Hang Cleans 135/93 17 Toes To Bar   9 Hang Cleans 155/103 21 Toes To Bar   (Cleans can be Power or Squat as needed)   Post Loads and Time to ZEN and Comments:    Read more

This is a deadlift deload week. We start our 3rd DL cycle next week   Complete the 2 following workout in any order:   12 Min Ladder Sandbag Ground 2 Shoulder, 100/75 (Reps 1-3-5-7-9-11-13…) Complete 1 Rope Climb after each  round of Sandbag G2S   —-Rest 5 Minutes—-   For Time: (12 Min Cap ) 42-30-18 Cal Row Wall Ball Shot, 20/14 *CASH OUT: 200DU    Read more

  15 Minutes to work up to a heavy Hang Snatch Then…… In Any Order 10 Ring Muscle Ups 15 Bar Muscle Ups 20 Cal Bike 30 Hang Power Snatch 95/63 40 Barbell Lunges 95/63 50 BurpeesRead more

TWOW: 6 X 400m Run with 200m Walk Back Recovery.  400m runs at RPE 8 SKill WOD: Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -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) -EMOM 5 Minutes 4/3 Ring Muscle Ups (scale reps per minute as needed, try to be unbroken, but can be as many as 2 sets if needed) -Tabata T2B, stay consistent throughout all 8 rounds -5 rounds 10 unbroken bar muscle ups (scale reps as needed)-rest as needed in between so that mu remain unbroken 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...Read more