WWPF- AMRAP 30 Minutes   3 Rounds (part 1) 30 Back Squats, 135/93 (partner holds back rack/ Switch every 5) 30 Lateral Box Jumps, 24/20 (switch every 5) 30 Partner Russian Twists (switch every 5) (3 rounds = 270 reps)   2 Rounds (part 2) 60 Cal Row 30 Strict HSPU (partner holds HS / Switch every 5) (270 reps (part 1) + 180 (part 2)  = 450 reps)   1 Round (part 3) 300 Double Unders (switch every 50) (450 reps (part 1 &2) + 300DU = 750 reps)         Read more

Power Clean 3-3-3   Then   Pie Day (3.14) Elizabeth on a Bike   3 Rounds of: 14 Power Cleans 14 Dips 14 Cal on Bike   *Row only if all bikes are fully occupied.   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 8 RM then 2 x 8 @ 90%   Then…   For Time: 3:00 Min Front plank, 45/25 (must accumulate 3 min before moving on) 30 Kb Swings, 70/53 15  Wt Strict Pull-ups, 20/14   2:00 Min Front Plank, 45/25 (must accumulate 2 min before moving on) 20 Kb Swings, 70/53 10 Wt Strict Pull-ups, 20/14   1:00 Min Front Plank, 45/25 (must accumulate 2 min before moving on) 10 Kb Swings, 70/53 5 Wt Strict Pull-ups, 20/14          Read more

EMOM 7 Minutes 2 Snatch @ 75%+ (Do not have to be touch and go) Then….. 3 Rounds 7 Burpee Muscle Ups (ring or bar) 7 Snatch Rd 1=115/83, Rd 2=135/93, Rd 3=155/113 Cash Out: 2 min all out sprint for calories on assault bike *scored separately*     Don’t forget to sign up for the Super Summer Total!Read more

TWOW: 6x100m Uphill sprint with sled, release sled at 100m and sprint 300m more for 400m total.  Rest 2 min between each.  RPE 8 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -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) -3x ME Unbroken Bar Muscle Ups -3 attempts at ME unbroken double unders 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: 50 GHD Situps 20 Burpee Bar Muscle Ups 50 GHD Situps 20 Burpee Ring Muscle Ups 50 GHD Situps ME Ring and Bar Muscle Ups in 5 Minutes (clock continues...Read more