Hang Clean: 3-3-2-2-1-1-1 Then…. For Time 400m Run 21 Hang Cleans, 135/93 9 HSPU 400m Run 15 Hang Cleans 15 HSPU 400M Run 9 Hang Cleans 21 HSPU 400m RunRead more

Back Squat 3×8 Then…. 30-20-10-20-30 Box Jumps 24/20 Sit ups Wall BallsRead more

Olympic Lifting -Clean & Jerk: Build to a heavy -OHS: 5 x 3 @ 85%+ Endurance 17 MIN AMRAP – OUTSIDE 300m Run 20 KB Swings, 70/53 100m SA Farmers Carry, 70/53 17 MIN AMRAP – INSIDE 20 Box Step-Overs, 50/35 10/7 Cal Bike 15 Toes 2 Rings 10/7 Cal SkiRead more

GoRuck 9/11 Tribute WOD 2001m Ruck 30/20 Then 9 Rounds-without the ruck pack 11 Pushups 11 Thrusters 65/43 (official challenge is sandbag thrusters 60/40) Then… 2001m Ruck 30/20 *Click on the link to officially enter the GoRuck 9/11 Challenge and order their t-shirt and patch*Read more

WWPF 2000m Row, Switch EMOM Right Into…. 12 Rounds of Partner DB DT – YGIG (6 rounds each) 12 DB Deadlifts, 50’s/35’s 9 DB Hang Cleans 6 DB Push Press Right Into…. 3 Mile Bike, Switch EMOM Right into…. 30 Bar Muscle-ups *Scale = 50 Burpee Pull-upsRead more