TWOW: 10x 100m sprint forward, 100m jog backward Really focus on hamstrings on backward jog.  Sprint at 9 RPE jog at 5 RPE Skill WOD: -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) -Tabata Chest to Bar x 8 Rounds -EMOM 5 Minutes 5/4 Ring Muscle Ups -EMOM 10 Minutes 1 Legless Rope Climb 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: Crossfit Open 19.1 Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 10ft/9ft 19-cal. row AND….. 500-400-300-200-100m Row Run SkiRead more

Lunge 3 x 4 Then… 12 min AMRAP 10 Power Cleans 135/95 8 Push Jerks 6 Toes to bar 4 burpee over the barRead more

9 am- Olympic Lift with Amie 10 am- Endurance No Yoga Today Endurance WOD: AMRAP 35 Minutes 10 Strict Pullups 20 Thrusters 45/33 30 Burpees 800m Run 750m Row or 40/30 Cal Bike or 35/25 Cal Ski Erg Rob, Cap, Steph and Erica placed first at the Kennett Brawl!Read more

Front Squat   3-3-3   Then   15 Min AMRAP   10 Hang Squat Cleans (115/83) 20 Pushups 10 Pullups   Post Loads and Times to ZEN and Comments:  Read more

WWPF 400m Run relay (both run 400m relay style) 13 Synchronized Strict Ring Dips 42 Deadlifts, 225/153  (mix anyway) 13 Synchronized Strict Pull-ups   400m Run Relay 13 Synchronized Strict Ring Dips 30 Deadlifts 13 Synchronized Strict Pull-ups   400m Run Relay 13 Synchronized Strict Ring Dips 18 Deadlifts 13 Synchronized Strict Pull-ups  Read more