15 Minutes to an 8RM Back Squat Then 5 Heavy Singles every 90s, increasing in weight each set 16:30, 18:00, 19:30, 21:00, 22:30 Then…. AMRAP 12 Minutes  3 Ring muscle ups 6 kb snatch, Rt 53/35 6 kb snatch, Lft  9 GHD sit-ups or t2 RingsRead more

Olympic Lifting -Clean Pull + Clean (off blocks): 5 x 1 -Overhead Squat: 3 sets of 2 Endurance Choose your own adventure. Do in any order, but you must finish what you start. 100/85 Cal Bike 400m Farmers Carry, 70’s/53’s 1 Mile Run 50 Sandbag Ground 2 Shoulder, 100/75Read more

Frankdiannie AMRAP 35 Minutes  Fran 21-15-9 Thruster 95/63 Pull-up  400m Run Annie 50-40-30-20-10 Double Unders Sit-ups 400m Run Diane 21-15-9 Deadlift 225/153 HSPU 400m RunRead more

Wacky Wiser Partner Friday 50 Synchronized Wall Ball Shots 42 Power Cleans, 155/103 10 Synchronized BMU 200m/200m Med Ball Run Relay 40 Synchronized Wall Ball Shots 30 Power Cleans, 185/133 10 Synchronized BMU 200m/200m Med Ball Run Relay 30 Synchronized Wall Ball Shots 18 Power Cleans, 205/153 10 Synchronized BMU 200m/200m Med Ball Run RelayRead more

Ruck WOD – AMRAP 35 Minutes 20/15lb Ruck 800m Run or 1000m Row 3 Rope Climbs 15’ 400m Sled Push-Light 50 Push-ups 200m Sandbag Carry 50 LungesRead more