DB Elizabeth For Time: (Go FAST) 21-15-9 DB Power Cleans 50/35 Dips (Rings or off of a box or something about 20” off the ground. You can put the DB on your lap for added weight.) Rest 5min. (Repeat in reverse order… 9, 15, 21) “I say, you’re moving rather slow peasants.”Read more

WWPF  FOR TIME: 60 Front Rack Lunge, 95/63 (Mix Anyway) 50 Toes 2 Bar (Partner hangs) 40 Weighted Push-ups, 45/25 (Mix Anyway)   Run 400m / Run 400m RELAY   50 Front Rack Lunges, 115/73 40 Toes 2 Bar (Switch Every 5/Partner Hangs) 30 Weighted Push-ups (Mix Anyway)   Run 400m / Run 400m RELAY   40 Front Rack Lunges, 135/83 (Mix Anyway) 30 Toes 2 Bar (Synchronized) 20 Weighted Push-ups (Mix Anyway)   Great workout partners dress alike            Read more

Hang Squat Snatch   15 Min to Work up to Heavy Single   Then:   3 Rounds 50 Double Unders 15 Thrusters 95/63 15 Hang Power Snatch 95/63   Post Loads and Times to ZEN and comments:Read more

Bench Press: 3Rm 2×3 @90%   then   3 rounds 9 burpees bar facing 7 box Jumps, 24/20 5 Deadlifts, 275/193 *Rest 3 min and repeatRead more

Test 1 RM Clean and Jerk Then….. AMRAP 16 Minutes 300m Run 5 Power Clean and Jerk 185/133 5 Muscle Ups (any kind) Sign up for the Super Summer Total here: https://www.eventbrite.com/e/team-super-summer-total-2019-tickets-57636962707    Read more