30 Min Running Clock 0:00 – 8:00 Establish a heavy snatch 10:00 – 18:00 8 Minute Ladder: 3-6-9-12-15-18… Thruster, 95/63 Toes 2 Bar 20:00 – 30:00 10 Min AMRAP 100m Firemans Carry 4 Rope Climbs Adam Feinberg Finishing the Spartan Race in Philly!    Read more

Back Squat 3-3-3 Then: 5 rounds of: 10 Power Snatch (115#/75#) 10 Box Jumps (24/20) 10 Burpees Post Loads and times to Zen And Comments:Read more

1A. Bent Over Row: 3 x 8 1B. Max Effort HSPU Then… AMRAP 12 150 Double Unders 60 Kb Swings, 53/35 30 Pistols   Jordan showing off her handstandRead more

15 Minutes to a heavy Clean Then…. 30 Ring Muscle Ups for Time Scale: 60 pullups and 60 dips broken up any way *Ever 2 Minutes on the minute: 3 Front Squats 205/153 (2:00 4:00 6:00, etc) Marco and Ron at Rally in the Valley  Read more

OHS Test week 1×3 10 sec pause light 1×3 5 sec pause moderate Find a new 1 rep max OHS! Then:  For time 21-15-9 Push Press 95/63 Med ball sit-up 20/14 Sumo Deadlift High Pull 95/63Read more