Work to a heavy complex in 15 Min Snatch + 2 OHS 20 Min Clock – For Max Reps 120 DB Hang Snatches, 50/35 90 OH Lunges, 50/35 30 Devils Press, 50/35 Max Muscle Ups in remaining timeRead more

Front Squat: Test 1 RM Then….. 9/11 Tribute WOD AMRAP 15 Minutes 9 Power Cleans 155/113 11 Box Jump Overs 24/20 *Accumulate 77 Toes to Bar throughout workout* For Flight 77Read more

Olympic Lifting -Power Snatch: 3-3-2-2-1-1-1 -10 MIN EMOM 2 Cleans + 1 Jerk Endurance 17 Min AMRAP – INSIDE 400m Ski 25 Thrusters, 45/33 15 Pull-ups 17 Min AMRAP (Run ladder) 100m Farmers Carry, 70’s/53′ 100m Run 100m Farmers Carry 200m Run 100m Farmers Carry 300m Run *Continue increasing 100m for every runRead more

500m Run 50 Sit Ups 50 Box Step Ups 50/35lb dumbbell (box height at knee) 400m Run 40 Sit Ups 40 Step Ups 300m Run 30 Sit Ups 30 Step Ups 200m Run 20 Sit Ups 20 Step Ups 100m Run 10 Sit Ups 10 Step UpsRead more

WWPF 16 Min AMRAP Ladder: 10 Bench Press, 185/113 (mix reps anway) 2 Alt Rope Climbs 20 Bench Press 4 Alt Rope Climbs 30 Bench Press 6 Alt Rope Climbs 40 Bench Press 8 Alt Rope Climbs *Continue this patten until time runs out 16 MIN AMRAP Ladder 100 Double Unders (Mix Anyway) 300m Synchronized Run 200 Double Unders (Mix Anyway) 300m Synchronized Run 300 Double Unders (Mix Anyway) 300 Synchronized Run *Continue this pattern until time runs outRead more