Function: A.) EMOM – 6 min 1st – 40 Jump ropes 5 burpees 2nd – 30 second plank B.) For time: with a partner 80 KB Thruster 80 Cal Row 160 Single Unders (each) 80 Pull-ups Perform: A.) EMOM – 6min 1st – 30 DU’s and 5 burpees 2nd – 30 second plank B.) For time: with a partner 80 Thruster (75/55) 80 Cal Row 80 DU (each) 80 Pull-ups Compete: A.) EMOM – 6min 1st – 40 DU’s and 5 burpees 2nd – 30 seconds 15/15 side star planks B.) Teams of 3 2 people working at a time For time: 200 Thrusters (95/65) 100 Cal AB 200 DU (each) -Results to comments!   100 Muscle Ups  Read more

Function: A.) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 5 deadlifts At 55-65%   Perform: A.) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 2 squat clean and jerks At 65-75% of max   Compete: A1) C and J – 6×1 @ 75% A2) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 2 squat clean and jerks At 65-75% of max Including at start -Results to comments!Read more

Function: A.) Back Squats 5×3 @ 80%  B.) 7 min AMRAP 5 One arm KB OHS(switch arms each round) 5 Pull-ups Perform: A.) Back Squats 5×3 @ 80%  B.) 7 min AMRAP 5 OHS (95/65) 5 Pull-ups(Chest to bar if you got em) Compete: A1) Snatch – 6×1 @ 80% A2) Back Squats 5×3 @ 80%  B.) 7 min AMRAP 5 OHS (185/125) 10 C2B -Results to comments.Read more

Function: A) Make up lift B.) 25 min AMRAP 7 Pull-ups 7 KB Thrusters 7 Sit-ups Train: A) Back Squats build to heavy 3 rep no misses or….. Make up lift   B.) 25 min AMRAP 7 C2B 7 Thrusters (115/75) 7 T2B Compete: A1) Snatch Pulls 4×2 @ 90% – 100% A2) Back Squats Heavy 3 rep w/pause – no misses, heavier than Monday B.) “Tom” 25 min AMRAP 7 Muscle ups 11 Thrusters (155/105) 14 T2B -Results to comments!  Read more

Function: A.) DB KB Clean and Press 5×3 Heavy B.)Modified Diane 21-15-9 Deadlift 155/105 DB Push Press 35/20 C.)100 banded hamstring curls, 100 banded pull a parts, and 50 hip bridges, 25 Burpees Train: A) Clean and Jerk 5×1 @ 80% then….. B.)”Diane” 21-15-9 Deadlift 225/155 HSPU  C.)100 banded hamstring curls, 100 banded pull a parts, and 50 hip bridges, 25 Burpees Compete: A.) Clean and Jerk – 1 rep – 5 lbs heavier than Tuesday B.) “Diane” 21-15-9 Deadlift 225/155 HSPU C.)100 banded hamstring curls, 100 banded pull a parts, and 50 hip bridges, 25 Burpees -Results to comments:Read more