Back Squat: 1RM Then… “Rope Burn” – AMRAP 15 MINUTES 24 Box Step-up and overs, 50/35 (24″/20″ 12 Burpees Over DB 1 Legless Rope ClimbRead more

Olympic Lifting -Low Hang Snatch (below knee): Build to a heavy -10 MIN EMOM: Clean Pull + Clean + Jerk – build in weight throughout the EMOM Endurance 17 MIN AMRAP – INDOOR 42 SA DB Hang Cleans, 50/35 30 Toes 2 Rings 18/13 Cal Bike 17 MIN AMRAP – OUTDOOR 400m Run 200m SA Farmers Carry, 70/53 300m Run 100m SA OH CarryRead more

Ruck WOD AMRAP 35 Minutes -go in any order. Wear a ruck 30/20# 200m Sandbag Carry-no RX weight 2 minute hang from pullup bar 800m ruck run or ski 100 Lunges 50 GHD Sit-ups/weighted sit-ups/any abs (no ruck on this part)Read more

Wacky Wiser Partner Friday 50/50 DU Relay 100 Synchronized Wall Ball Shots, (20/14) 50/50 DU Relay 80 Synchronized Kettlebell Swings (53/35) 50/50 DU Relay 60 Weighted Push-Ups, (55/35) mix reps anyway 50/50 DU Relay 40 Overhead Squats (115/83 50/50 DU Relay 20 Strict Synchronized Pull-ups 50/50 DU RelayRead more

Happy Mole Day !! AMRAP 30 Min 602m Row 10 Single Leg alt Toes to Bar per leg  23 Burpees Read more