Hang Squat Snatch   15 Min to Work up to Heavy Single   Then:   3 Rounds 50 Double Unders 15 Thrusters 95/63 15 Hang Power Snatch 95/63   Post Loads and Times to ZEN and comments:Read more

Bench Press: 3Rm 2×3 @90%   then   3 rounds 9 burpees bar facing 7 box Jumps, 24/20 5 Deadlifts, 275/193 *Rest 3 min and repeatRead more

Test 1 RM Clean and Jerk Then….. AMRAP 16 Minutes 300m Run 5 Power Clean and Jerk 185/133 5 Muscle Ups (any kind) Sign up for the Super Summer Total here: https://www.eventbrite.com/e/team-super-summer-total-2019-tickets-57636962707    Read more

2x 800m Run at RPE 7.  Two minute rest between 2x 400m Run at RPE 8.  Two minute rest between 5x100m all out sprints. Two minute rest between 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) -10 Minutes Ring HSPU practice -EMOM 5 Minutes as a complex, 2 ring pullups, 2 ring muscle ups, 1 ring dip -10 Minutes triple under practice 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: Double Jackie 2000m Row 100 Thrusters 45lbs (male and female weight) 60 Pullups...Read more

EMOM X 10MIN 1st min rope climb 2nd min db floor press EMOM X 10MIN 1st min bent over db row 2nd min db jumping squat EMOM X 10MIN 1st min plate sit up 2nd min db rdl Rest 2min. between SectionsRead more