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

9am – OLY 10am – ENDURO   FOR TIME   600m Run   Then…   Complete Reps 10-9-8-7-6-5-4-3-2-1 Wall Ball Shot, 20/14 Toes 2 Bar   Then…   600m Run   Then….   Complete Reps: 1-2-3-4-5-6-7-8-9-10 Med Ball Cleans, 20/14 Med Ball Sit-up   Then…   600m Run   Please stay hydrated in this intense heatRead more

Good luck To all our Peeps lifting at Scorched Iron Classic in KOP! Now for the rest of us… D.T.-a-palozza The hero workout “D.T.” is 12 deadlifts 9 hang power cleans 6 jerks 4min amrap of Sandbag DT 100/75 Rest 2 min 4min amrap of Dbl DB “DT” 50/35 Rest 2 min 4min amrap of Single KB “DT” 70/53 2 min rest 4min amrap of Barbell “DT” 155/105 Complete in any order. Your score is total number of completed rounds.Read more

For Time Cash In: 400m Med Ball Run Relay (each partner runs 400m), 20/14   42 Power Cleans, (Partner holds front rack), 135/93 30 HSPU (Partner holds handstand) 12 Alt Rope Climbs   30 Power Cleans, 165/113 30 HSPU (Partner holds HS) 8 Alt Rope Climbs   18 Power Cleans, 185/133 30 HSPU (Partner holds HS) 4 Alt Rope Climbs   Cash Out:  100/85 Cal Bike  (Mix Anyway)   Lock eyes with your partner It’s go time !Read more