This will be a re-test from 1/6/18 increase weight from last time. Establish 1 Rep Max Clean & Jerk Then: 20 Minute EMOM: 1 deadlift + squat clean + 1 front squat + 1 split jerk (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKENRead more

WWPF – Eagles Pep Rally WOD   0:00 – 10:00 Pre-Game Power Snatch  (Work up to a heavy power snatch in 10 minutes)   12:00 – 27:00 Kick Off Extravaganza ( 15 Minutes to go the length of the field. Complete max rope climbs once you get into the end zone) 10 Alt Power Snatches, 155/103 20 OHS, 155/103 30 Toes 2 Bar, (Partner hangs and switch every 5 reps) 40 Pushups (partner stays in straight arm plank) 50 Alt Box Jumps 40 Pushups (partner stays in straight arm plank) 30 Toes 2 Bar (partner hangs and switch every 5 reps) 20 OHS, 155/103 10 Alt Power Snatches, 155/103 TouchDown: Max Rope Climbs in the end zone with remaining time   —–1 Min Time Out ——   28:00 – 30:00 2:00 Minute Drill (AMRAP 2 Minutes) Max Synchronized Hurdle Jumps, 24″/20″          Read more

Deadlift   1-1-1   Then   15-12-9-6-3 Reps of   Deadlift (255/173) Burpees Pullups   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 8RM 2 x 8 @90%   Then…   Complete as Many Reps as Possible: 3 Min Cal Row or Assault Bike 3 Min DB Snatch, 50/35 3 Min Med Ball Sit-ups, 20/14 2 Min Cal Row or Assault Bike 2 Min DB Snatch, 50/35 2 Min Russian Twist, 20/14 1 Min Cal Row or Assault Bike 1 Min DB Snatch, 50/35 1 Min Toes 2 Bar     Wear your Eagles Gear This Friday for our Eagles Pep Rally WOD!  GO BIRDS!Read more

EOMOM (Every other minute on the minute) 10 Minutes 5 Squat Cleans 185/133 4/3 Ring Muscle Ups Then…. Chippy for Time 150 Double Unders 75 Wall Balls 50 Burpees 25 Power Cleans 155/113   3x Olympian Kendrick Farris  Read more