WOD: BTWB! Rx/Compete: AMRAP 18 mins: Deadlifts, Push-ups and Walking Lunges Complete as many rounds as possible in 18 mins of: 5 Deadlifts, 225/145 lbs 10 Push-ups 15 Walking Lunges Compete: 275/175Read more

Function: KB Snatch or Clean A.) 12 min. EMOM 3r/3L – focus on movement  B.) 10 min AMRAP 10 Shuttle burpees 10 DB Snatch (55/40) Perform/RX/Compete: Snatch A.) 12 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. – focus on movement B.) 10 min AMRAP 10 Shuttle burpees 10 DB Snatch (55/40)(70/50) Results to BTWB!  Read more

Function et all: A.) Muscle Up Progressions False Grip RR – 6×10 Compete: MU – 4×2-5 (no fails) Function: B.) 12-9-6 Dbl KB Power swing (1.5/1) C2B Dips *sub 3-2-1 muscle ups for C2B and dips if they have muscle ups* Perform/RX: B.) 12-9-6 Power Clean (185/115) C2B Dips *sub 3-2-1 muscle ups for C2B and dips if they have muscle ups* Compete: B.) 12-9-6 Power Clean (225/135) Muscle upsRead more

Function: A.) Double KB FS – 6×5 B.) 7 rounds 10 Sit-ups 15 Air Squats 10 Step ups (24/20) Perform/RX: A.) Front Squat – 6×5 B.) 7 rounds 7 T2B 7 Pistols 7 Box Jump (24/20) Compete: A.) Front Squat – 6×5 B.) 7 rounds 10 T2B 10 Pistols 10 Box Jump (24/20) Results to BTWB!  Read more