Strength: 12 Minutes to a heavy complex 2 Hang Cleans + 1Jerk Skill: AMRAP  10 Minutes  1 Rope Climb 2 Muscle Ups 3 Strict HSPU (Super RX with wall facing) Speed: AMRAP 10 Minutes  Sprint 100m Jog 100mRead more

Incline Bench 1RM Then…. With a 15 Minute Clock 800m DB Run Buy In: 50/35 With Remaining Time, AMRAP 20 DB Hang Snatch 20 DB Push Press 20 DB Hang Squat Clean *Bonus points for never putting the db downRead more

15 Min to a heavy snatch Then… “Sweatin’ to the Oldies” – Richard Simmons Tribute WOD (born 7/12/48) AMRAP 16 MINUTES 7 Deadlifts, 255/173 12 Burpee Pull-ups 48 Double Unders then… Cash Out: 76 Sit-ups (age of his death)Read more

Overhead Squat 3×6 Then… EMOM 16 Minutes  Minute 1: 12 Front Squats 135/93 clean it Minute 2: 15/10 Cal Bike Minute 3: Max Wall Balls Minute 4: RestRead more

Olympic Lifting -Work up to a heavy complex: 2 Snatch Grip Deadlifts + 1 Low Hang Snatch -Jerk: 5 x 1 @85%+ Endurance OUTSIDE – AMRAP 17 25 Plate Ground 2 OH, 45/25 200m Plate Run, 45/25 15 Plate Squats, 45/25 100m Plate OH Carry INSIDE- AMRAP 17 20 SA DB Thrusters, 50/35 15 Toes 2 Rings 10 Burpees over DB 5 Ring Pull-upsRead more