Power Snatch 3-3-3   Then   15 Min AMRAP   10 Cal on Bike ( Row if and only if Bikes are all taken) 7 Burpee 4 Power Snatch 135/93   Post Loads and Times to ZEN and Comments:    Read more

Deadlift: 5 sets x 1 rep @ 85%  DO NOT MAX OUT ! Weighted Dips: 5 sets x 5 (increase weight from last week)   Then…   For Time: 400m Run 10 Kb Swings, 70/53 30 Pull-ups   300m Run 20 KB Swings,70/53 20 C2B Pull-ups   200m Run 30 Kb Swings,70/53 10 BMU     The early Days Box #1Read more

TWOW: 8 rounds, alternating each round for 4 rounds of each: Rest 1 minute between each 200m Run, all out sprint 25/20 cal Assault Bike, all out sprint 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) -3x200m Waiter’s Carry 2×53/35lb kettlebells -3×10-15 Unbroken Bar Muscle Ups, rest as needed.  Or Accumulate 20 Bar Muscle Ups if cannot string together yet. 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: 3 Rounds 15 Deadlifts 225/153 50 ft HS Walk AND… 21-15-9-6-3 Thruster 135/93 C2B Pullup...Read more

Clean 1-1-1 Then…. 21-15-9 Clean (Squat) 155/103 Burpee Over Bar Cash Out: 500m Row Sprint or 30/25 Cal bike Sprint Princes Leia Maguire-Landis    Read more

Week 5: Tempo Back Squat : 3sets Clustered (2-2-2) see detailed explanation below. 3 sec down 1 Sec pause Up as fast as possible! Then… 10-9-8-7-6-5-4-3-2-1 Cal Row or Bike Cossack Squat 50/35 DB A cluster set allows you to use a weight that you could do a few times yet get more reps. For example today do a weight you can do for 2 then rest 15 sec in the rack and do 2 more reps, rest 15 sec again and complete the last 2 reps. This will give you 6 reps at a weight you could not do for 6 in a row. 😁Read more