Dead Lift (1Rm + 10Lbs x 90%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95%   Then:   10-9-8-7-6-5-4-3-2-1 reps of:   Sumo Deadlift High-pulls 95/63 Front Squat 95/63 Push Press 95/63   Post Loads and times to ZEN and Comments:  Read more

PRE-ORDER WINTER GEAR FROM 11/13 – 11/22   MEN / WOMEN HOODED SWEATSHIRTS   LADIES CREW SWEATSHIRT   MENS CREW SWEATSHIRT   WINTER HATS   WINTER HEADBANDSRead more

  Bench Press: 15 min to work up to heavy single    Then…   “Complicated Mary” 20 Min AMRAP 5 Strict HSPU 10 Alt Pistols 15 Pull-up Complex (5 Strict , 5 kipping chin over bar, 5 C2B)   THEN…   Mid-line Mania Cash Out:  8 Rounds: Tabata * Pick your Poison (Russian Twists, Planks, Toes Through Rings, Sit-ups)                                  Read more

EMOM 7 Minutes 2 Cleans 1 Front Squat 1 Jerk Then….. AMRAP 16 Minutes 5 Cleans 185/123 10 Burpees Over Bar 15 Box Jump Over 24/20  Read more

TWOW: 8x 200m runs at RPE 7, 100m walk recovery 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) -3x ME Strict Ring Muscle Up 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: 500m 5 Legless Rope Climb 5 Power Clean and Jerk 185/133 400m Row 4 Legless 4 PC and J 300m Row 3 Legless 3 PC and J 200m Row 2 Legless 2 PC and J 100m Row 1 Legless 1 PC and JRead more