EMOM 7 Minutes-HEAVY 1 Power Clean 1 Squat Clean 2 Front Squats Then…. AMRAP 15 Minutes 10 Strict HSPU 20 DB Snatch 50/35 30 DB OH Lunge (15 holding with right, 15 holding with left)    Read more

Back Squat: 2rm 2 x 2 @90%   Then….   10 Min EMOM 6 Lateral Burpees Over Bar 4 Deadlifts @ 75%      Read more

1 Mile Run 100 Double Unders 75 Sit Ups 50 Pushups 25 Pullups 50 Pushups 75 Sit Ups 100 Double Unders 1 Mile RunRead more

Snatch: 1-1-1 Then… 13 min AMRAP 5 Power Snatches, 95/63 10 OHS, 95/63 15 Box Jump Overs, 24/20   OR   IF YOU ARE SIGNED UP FOR THE OPEN OR PLAN ON SIGNING UP BY MONDAY…. 18.1 20 MIN AMRAP 8 Toes 2 Bar 10 Dumbell Hang Clean & Jerk (R Arm 5 / L Arm 5) 14 (men) / 12 (women) cal row   Please Note: Open Competitors will not warm up as a group. There will be a 10 min grace period before each heat to warm up . It will also be appreciated that you stay and  judge a heat. Please read through the standards and understand what you need to do.  HEAT 1: 8:15AM (14 possible slots) HEAT 2: 8:45AM (14 possible slots) HEAT 3: 9:15AM (14 possible slots) HEAT 4: 9:45AM (14 possible slots) HEAT 5: 10:15AM (IF NECESSARY)    Read more

WWPF 15 Minutes to Establish a 1rm Front Squat   Then…   16 Min AMRAP:   10 DU / 10 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   20 DU / 20 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   30 DU / 30 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   40 DU / 40 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   CONTINUE THIS PATTERN UNTIL TIME RUNS OUT       The 2018 Open is HERE!  We will be doing the workouts Saturday Morning!Read more