TWOW: 5x 400m Sprint at RPE 9 Rest 2 Minutes between each SKILL WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -5x Peg Board ascents and descents as fast as possible, rest as needed -3x ME Strict Deficit HSPU 2×45’s men and 2×35’s women.  If new to strict, accumulate 30 strict hspu, no deficit -Gymnastics Complex Work: For 15 minutes try to perfect the complex: 1 Ring pullup+2 toes through rings +3 ring muscle ups, 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 kip to hip Extra WOD: For Time 50 Burpee Sandbag over Shoulder, alt shoulders 100/75lbs AND 3 Rounds 30/25...Read more

Back Squat Week1: 3 x 5 @ 65%x5 , 75%x5, 85%x5 (all percentages are based off of 90% of Back Squat 1rm we just tested) Then… 12 min emom 1st min Sandbag Clean & Jerk 2nd min Toes to Bar Work at a threshold where you can maintain a number each round. CFWC Legends supporting Allison at her play! #fieldtripRead more

9 am- Olumpic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order: 40 Minute Cap 25 Strict Pullups 50 Dips 75 Wall Balls 100 Med Ball Sit Ups Run 1 Mile Row 1000m Bike 50/35 Cal Ski 50/35 Cal Rachel G doing Wall ClimbsRead more

15 minutes to a heavy Clean & Jerk    Then…   Nasty Girls 3 Rounds 50 Air Squats 7 MU 10 Hang Power Cleans, 135/93  Read more

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