WWPF   0:00 – 8:00 Turkish Getup: Add Max weight R & L arm *DB’s, KB’s, Barbells are allowed   10:00 – 23:00 (13 min AMRAP) 25 Front Squats, 155/113 (switch every 5 / partner holds front rack) 25 Toes 2 Bar (switch every 5 / partner hangs) 25 Synchronized Hurdle Jumps, 24/20   25:00 – 30:00 5 Min AMRAP Max Distance Handstand Walk (1 person walks at a time. Scale w/Shoulder touches)       Lombo problems                    Read more

Power Clean 3-3-2-2-1-1-1   then:   20 Burpees over Bar 25 Power cleans (135/93) 30 Med Ball Situps 800 Meter Run 30 Med Ball situps 25 Power Cleans 20 Burpees over Bar   Post Loads and Times to ZEN and Comments:  Read more

Strict Press: 5-5-5-  (75-80% of 1RM)   Then…   “Discombobulated Helen”   200m Run   18 C2B pullups   31 Kb Swings, 53/35   800m Run   31 Kb Swings, 53/35   18 C2B Pullups   200m Run       Chest 2  Bar  Read more

EMOM 7 Minutes 2 Snatch Pulls with Shrug and Hold 1 Snatch (any way) Then…. Tuesday the 27th AMRAP 16 Minutes 27 Ring Dips 27 Power Snatch 135/93 27 Burpee to Target 27 OHS Sheldon is really working his bro pump from bench press day  Read more

              Congratulations to all the girls who competed at USA Weight Lifting Youth Nationals! Seated Box Jump Work up to a max height then drop down a few inches and repeat for 5 sets of 3 reps Then: EMOM x 15mins 1st – 12 Alternating Pistols (scale to DB step Ups) 2nd – Max Effort Strict Pull ups in 20 secs 3rd – 20-30sec L-sit (scale to tuck L-sit)    Read more