Fitness: A.) Make up lift (You know the drill) B.) 2 min AMRAP’s with 2 min rest in between 1.) 250 m row 10 reps 1 KB thruster Max rep pull-ups 2.) 2 rounds of Cindy Max rep KB swing 3.) 20 burpees Max rep goblet squat 4.) 50 air squats Max rep 1 KB push press 5.) 40 sit-ups Max rep DB snatch( Or KB snatch if you are proficient) Performance: A.) Make up lift B.) 2 min AMRAP’s with 2 min rest in between 1.) 250 m row 10 thruster (95/65) Max rep pull-ups 2.) 2 rounds of Cindy Max rep CJ (95/65) 3.) 20 burpees Max rep OHS (95/65) 4.) 50 air squats Max rep jerks (95/65) 5.) 25 T2B Max rep hang power snatch (95/65) Competitor: A.) Make up lift B.) 2 min AMRAP’s with 2 min rest in between 1.) 250 m row 10 thruster (135/95/) Max rep...Read more

6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – 10 PUSH-UPS/RING DIPS B. 6 RDS PARTNER WOD – 250M ROW – DBL KB RACK HOLDS PARTNERS DOES RACK HOLDS WHILE OTHER PARTNER ROWS, SWITCHRead more

Fitness: A.) 8 min. EMOM Same weight the entire time KB clean + FS + Press B.) For time 30 cal row 40 HR push-ups 40 Air squats 30 DL (205/125) ***EMOM 5 burpees*** Performance: A.)8 min. EMOM @65% Clean + FS + Jerk small jumps at own discretion B.) For time 30 cal row 40 HR push-ups 40 Air squats 30 DL (205/125) ***EMOM 5 burpees** Competitor: A.) 8 min. EMOM TNG Clean – 3 rep – add weight each set if possible B.) For time 30 cal row 40/25 HSPU 40/25 Pistols 30/25 DL (275/205) ***EMOM 5 burpees during WOD*** C.) 15 min HS walk practice            Read more

Fitness: A.) EMOM 10 Min. Odd – DB row (5L/5R) Even – 10 Push ups B.) 10 rounds Assault Bike/Row/ERG 30 sec on 30 sec off C.) Tabata Planks 8 sets 20 sec on 10 sec off   Performance: A.) EMOM 10 min. Odd – 1-2 MU or 5 pull ups Even – Wall Walk – 2 (try strict HSPU with stacked ab mats) B.) 10 rounds Assault Bike/row/ERG 30 sec on 30 sec off C.) Tabata Planks 8 sets 20 sec on 10 sec off Competitor: A.) EMOM 10 min. Odd – MU’s 5/3 Even Strict – HSPU – 3 B.) 10 rounds Assault Bike 30 sec on 30 sec off ***Partner up if necessary and bikes are full*** C.) Tabata Planks 8 sets 20 sec on 10 sec off D.) 5×3 hip snatch (position 1) Build a little each set    Read more

6:00 PM KB CLASS A. 3 DBL KB C&P LADDERS – 1 – 5 – SAME REPS IN PULL-UPS B. 7 RDS – 10 2-H SWINGS – 100M SPRINTRead more