Fitness: A.) Make up lift  or SKILL EMOM – 8 min. Odd – 3 Ring Rows or Ring Pull ups and 3 Ring Dip  Even – 2 each leg.  Pistol Scaling, Video here!  B.) For Time: 800m run or 1000m row 30 burpees 30 wall ball sit-ups 30 pull ups 800m run or 1000m row   C.) Hollow Rocks 3 min challenge D.) Mobility Performance: A.) Make up lift  or SKILL EMOM – 8 min. Odd – Bar Muscle ups – 2 Even – 6 pistols B.) For Time: 800m run or 1000m row 30 burpees 30 T2B 30 C2B Pull ups 800m run or 1000m row C.) Hollow Rocks 3 min challenge D.) Mobility Competitor: A.) Make up lift. Suggested lift Front Squats – 5×5 light B.) For Time: 800m run or 1000m row 30 burpees 30 T2B 15 Muscle ups 800m run or 1000m row C.) Hollow Rocks 3...Read more

6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – TGU L/R B. 8 EMOM – 6 R/L SNATCHRead more

Fitness: A.) KB Clean and press 5 L/R EMOM – 6 min. B.) 10 min AMRAP 5 WB (20/10) 20 singles 5 WB 40 singles 5 WB 60 singles and so on…. C.) Recovery 15min = Row, Bike, Walk, Jog, Performance: A.) Power Clean and Jerk 3 reps EMOM – 6 min. B.) 10 min AMRAP 10 WB (20/14) 20 DU’s 10 WB 40 DU’s 10 WB 60DU’s and so on…. C.) Recovery 15min = Row, Bike, Walk, Jog Competitor: A.) TNG – PC+J 3reps @75% or less EMOM – 6 min. B.) 10 min AMRAP 10 WB (25/20) 20 DU’s 10 WB 40 DU’s 10 WB 60DU’s and so on…. C.) Recovery 15min = Row, Bike, Walk, Jog        Read more

Fitness: A.) KB clean 5×5 5 each each arm B.) 2k Row Every 2 min. 10 KB swings. FINISH w/ 10 burpees Performance: A.) Snatch Comp. 6×1 = Snatch+3OHS B.) 2k Row Every 2 min. 4 snatch (95/65) FINISH w/ 10 burpees Competitor: A.) Snatch Comp. 6×1 = Snatch+3OHS   B.) 2k Row every 2 min. 4 snatch (155/105) FINISH w/ 20 burpees C.) EMOM – 8 min. 3 strict C2B Pull ups OR 5 butterfly D.) Recovery 15min. row, walk, jog, bike, slow pace, just move -Results to comments!Read more

6:00 PM KB CLASS A. 7 RDS – 10 DBL KB SWINGS – 3 R/L PRESS B. 8 MIN. AMRAP – 5 R/L 1-H SWING – 100 M SPRINTRead more