Function: A.) Double KB OHS 5×2 B.) 12 – 9 – 6 Pull-ups Dips DB Snatch Air Squats (2X) Perform/RX: A.) OHS 5×2 B.) 3 – 2 – 1 Muscle Ups 7 – 5 – 3 Squat Snatch (135/95) Or: 12 – 9 – 6 C2B Dips Squat Snatch (115/75) Compete: A.) OHS 5×2 B.) “Amanda” 9 – 7 – 5 Muscle Ups Squat Snatch (135/95) Results to BTWB!  Read more

All Levels: A.) BS / FS Heavy Single Function: B.) For time: 20 cal row 25 Wallball (20/14) 20 Sit-ups 25 Double KB DL 20 Burpee Box step Overs (24/20) 25 Double KB DL 20 Sit-ups 25 Wallball (20/14) 20 cal row Perform/RX (Compete): B.) For time: 20 cal row(30) 25 Wallball (20/14) (30) 20 T2B (30) 25 DL (155/105) (185/135) 20 Burpee Box Jump Overs (24/20) (30) 25 DL (155/105) (30 @ 185/135) 20 T2B (30) 25 Wallball (20/14) 20 cal row (30) -Results to BTWB  Read more

Function: A.) 8 min. EMOM 3x KB Clean and Press B.) For time: 100 Single Unders 20 Dbl KB Swing 20 Pull-ups Rest 5 min Repeat with 1 KB Perform/RX: A.) 8 min. EMOM 2x Cleans + 2 Jerks * Heavy as Possible B.) For time: 75 Dubs 20 Power Clean (95/65) 20 Pull-ups Rest 5 min Repeat at (75/55) Compete: A.) 8 min. EMOM 2x Cleans + 2 Jerks * Heavy as Possible B.) For time: 100 Dubs 20 Power Clean (135/95) 30 C2B Pull-ups Rest 5 min Repeat at (95/65)   `Results to BTWB!  Read more

Function: A) Double KB OHS 7×2 B.) 10 min AMRAP 1 KB Snatch + 1 OHS Run to grass and back 2 KB Snatch + 2 OHS Run to grass and back 3 KB Snatch + 3 OHS and so on… *alternate arms each round Perform/RX: A.) OHS 7×2 * From Squat Rack B.) 10 min AMRAP 1 Power Snatch + 1 OHS (135/95) Run to grass and back 2 Power Snatch + 2 OHS Run to grass and back 3 Power Snatch + 3 OHS and so on… Compete: A.) OHS 7×2 * From Squat Rack B.) 10 min AMRAP 1 Power Snatch + 1 OHS (155/105) Run to grass and back 2 Power Snatch + 2 OHS Run to grass and back 3 Power Snatch + 3 OHS and so on…  Read more

ALL Levels! A.) 7 rounds with partner: – Carry pumpkin across lot – Sprint back Partner does the opposite ____ PUMPKIN NEVER TOUCHES THE GROUND Rotate through all 3 AMRAP’s, rest 3 min after the 3rd one and then repeat all 3 B.) With a partner 3 min AMRAP Partner 1: 5 cal bike Partner 2: 10 Pumpkin Goblet Squats Switch once both partners are finished 3 min AMRAP Partner 1: 5 Pumpkin Sit-ups Partner 2: 5 Burpees Switch once both partners are finished 3 min AMRAP Partner 1: 6 Cal row Partner 2: 12 Pumkin lunges Switch once both partners are finished        Read more