TWOW: 5x 400m run RPE 7 Then EMOM 7 Minutes 100m Sprint at RPE 8 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) -30 Ring Muscle Ups in fewest sets possible 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: OPEN Workout 15.1 and 15.1A AMRAP 9 Minutes 15 T2b 10 Deadlifts 115/73 5 Snatches Then….Immediately following, with running clock 15.1 A- 6 Minutes to find 1 RM Clean and Jerk AND……. 15.2 Every 3 Minutes for as long as possible From 0:00-3:00 2 rounds...Read more

Last workout of 2018! Find a 5 RM max (per leg) Front Rack Box Step up Then… AMRAP 12 min 6 Power Cleans 185/135 6 Floor Press 6 Barbell Roll Outs 6 Burpees Facing the BarRead more

9am- Oly Technique 10am- Endurance 11:15am- Yoga   Endurance: 18 min amrap  Cash in: Run 1 mile  Then… In Remaining Time, Complete as many rounds as possible   40 DU  20 suite case deadlifts, 70/53 10 HR Pushups    ———3 min rest ———   18 min amrap  Cash In: Row 1600m  Then…. In remaining time, Complete as many rounds as possible 12 Med Ball Cleans, 20/14 12 toes through rings  12 Russian twist , 20/14      Read more

In Any Order:   AMRAP 7 Minutes 200m Run 3 Muscle Ups   2 Minute Rest   AMRAP 7 Minutes Max Effort Squat Clean Thrusters 165/113   2 Minute Rest   AMRAP 7 Minutes 10/8 Cal Assault Bike 20 DB Snatch 50/35  Read more

WWPF 0:00 – 5:00 5 min AMRAP Max Synchronized Wall Ball Shots, 20/14   8:00 – 22:00 14 min AMRAP 12 Synchronized Toes 2 bar 25′ Synchronized OH Lunge, 50/35 (Right Arm) 12 Synchronized Burpees over DB 25′ Synchronized OH Lunge, 50/35 (Left Arm)   25:00 – 30:00 5 min AMRAP Max Alt Rope Climbs     Happy Birthday Rob L!Read more