Over Head Squat 2-2-2   Then   7 Rounds of   7 Thrusters 95/63 7 Box Jumps 24/20 7 Pullups   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 6 RM 2 x 6 @ 85-90%   Then…   For Time 30 Alt DB Snatches, 50/35 30 Wall Ball Shots, 20/14 30 Russian Twists, 20/14 Rest 2 Minutes 20 Alt DB Snatches 20 Wall Ball Shots 20 Russian Twists REST 1 Minute 10 Alt DB Snatches 10 Wall Ball Shots 10 Russian Twists      Read more

EMOM 7 Minutes 1 Clean 2 Hang Cleans Then…. AMRAP 18 Minutes 20 Burpees 10 Cleans 185/133 10 Muscle Ups (5 Ring and 5 Bar) *Must bike 25/15 cal twice during workout*    Read more

TWOW: 8x 400m run with 100m walk recovery.  Run at RPE 7 SKILL WOW: 10 Minutes handstand practice 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 Minutes freestanding HSPU practice or 20 strict hspu on wall if not ready for freestanding Tabata C2B Pullups 3×5 strict ring muscle ups or accumulate 15-20 kipping if no strict yet 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 5x Pegboard ascent and descent EXTRA WOD 3 Rounds 10 Bar Muscle Ups 20 Weighted Pistols 35/26 lb kb 30 GHD Situps  Read more

Find Your 6 Rep Max Back Squat complete 2 sets of 6 reps @ 80-85% THEN… 14- 12 – 10 – 8 – 6 – 4 -2 Pistols (scale today with cossack squats) 20 m Handstand Walk (scale with bear crawl) Thanks for the great turnout and love for our “Hutch WOD”Read more