TWOW: 1600m As fast as possible Then….3x800m at RPE 7, rest 3 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 -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -30 Ring dips with 3 second pause at bottom, as unbroken as possible Gymnastics Complex: alternate 1 c2b, 1 t2b, 1 bar muscle up for as many unbroken sets as possible 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 AMRAP 12 Minutes 3 Ring Muscle Ups 5 Sandbag Over Shoulder 25′ HS Walk AND 5 Rounds 5 Axle Bar Clean and...Read more

Back Squat 70% x 3 reps 80% x 3 reps 90% x 3 + max reps Then… 30 – 20 – 10 reps Alt Single Arm KB Swings 53/35 Box Steps ups w/ KB Russian TwistRead more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: For Ashley Simon’s 31st birthday! AMRAP 31 Minutes 31 Burpees onto Plate 45lb plate 31 Ring Rows 31 Wall Balls 31 Cal Bike or Ski 800m Run Happy birthday, Ashley!!!  Read more

20.4 For time: (20 min cap) 30 box jumps, 24 in. 15 clean and jerks, 95/63 30 box jumps, 24 in. 15 clean and jerks, 135 /83 30 box jumps, 24 in. 10 clean and jerks, 185/113 30 single-leg squats 10 clean and jerks, 225/143 30 single-leg squats 5 clean and jerks, 275/173 30 single-leg squats 5 clean and jerks, 315/203Read more

WWPF 75DU/75DU Relay 100 ft Synchronized single arm OH Lunge, 50/35 (switch arms every 25′) 300m/300m Famers Carry Relay, 70’s/53’s (switch every 100m) 30 Synchronized KB Swings, 70/53   75 DU/75 DU Relay 100ft Synchronized single arm OH Lunge, 50/35 200m/200m Famers Carry Relay, 70’s/53’s 25 Synchronized KB Swings, 70/53   75DU/75DU Relay 100ft Synchronized single arm OH Lunge, 50/35 100m/100m Famers Carry Relay, 70’s/53’s 20 Synchronized KB Swings, 70/53   20.4 Sat morning ! Read more