RDL: 3 x 8 Strict Pull-ups: 3 x max effort   Then…   For Time: 3 Round of DT, 135/83 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   2 Rounds of DT, 155/103 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   1 Round of DT, 185/123 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks      Read more

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then….   Nate Plus AMRAP 20 Minutes 2 Muscle Ups 4 Snatch 155/103 8 HSPU *50 Double Unders every 5 Minutes (0:00, 5:00, 10:00, 15:00) Jess D working on handstands  Read more

TWOW: 5x 400m Sprint at RPE 9 Rest 2 Minutes between each 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 -5x Peg Board ascents and descents as fast as possible, rest as needed -3x ME Strict Deficit HSPU 2×45’s men and 2×35’s women.  If new to strict, accumulate 30 strict hspu, no deficit -Gymnastics Complex Work: For 15 minutes try to perfect the complex: 1 Ring pullup+2 toes through rings +3 ring muscle ups, unbroken 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: For Time 50 Burpee DBall over Shoulder, alt shoulders 100lbs (please use blue mat. ...Read more

Re-Test 1 Rep Max Back Squat   Then:   With a 15 min clock 5 Rounds of : 2min AMRAP’s 7 Burpees 2 x 10m shuttle run Max Burpees in remaining time of the 2 min Rest 1 min   See our facebook post for ore info!Read more

9am Oly Lifting Technique 1) Jerk Mechanics Breakdown (group barbell review) 2) Power Clean + 2 Pause Jerks @ 75% of best C&J) 3) Jerk Drives @ 100 – 110%   10am Endurance For time: 1 mile run 1o Rounds 5 T2B 10 Pushups 15 DU 1 mile Run   11:15am Yoga BUY PUNCH CARD NOW!  Read more