WWPF   AMRAP 16 Min 400m Farmers Carry Relay (must switch every 100m), 70/53 55 Sumo Deadlift Highpulls, 70/53 55 DB Push Press, 50/35   ——3 min rest——–   AMRAP 16 Minutes 200m Firemans Carry 30 Synchronized Hurdle Jumps, 24/20 10 Synchronized Bar Muscle ups (scale with 30 synchronized pullups)          Read more

Back Squat 2-2-2   Then:   300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93 300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 3 x 5 (3 sec neg)   Strict Pullup: 3 x M.E.  (3 sec pause over bar)   Then…   AMRAP 14 Min   4 Ring MU   7 hang Power Cleans, 155/103   10 KB Swings, 70/53       DON’T FORGET TO ORDER YOUR KB KITCHEN MEALS FOR SUNDAY DROP OFFRead more

15 Minutes to a heavy jerk Then… 15 S2OH 155/103 30 Pistols 60 Over box jumps 24/20 30 Pistols 15 S2OH Immediately Following: 3 Minutes Max Rope Climbs The HutchRead more

Congrats to Paul, Steve, Dina & Kelly on a 1st place finish at Sunday’s comp the Ranger Games! Front Squat 3×5 (3 sec pause on reps 1-3-5) 12 min EMOM 30 sec max Double Unders 10 Toes to Bar 30 sec max Ring Dips Score total dubs & total dips Read more