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

Fitness: A.) Double KB FS – 4×8 B.) For time 40 cal row 40 WB sit-ups (20/14) 40 wallballs (20/14) 40 burpees Performance: A.) Back Squat 4×10 @ 65% or less   B.) For time 40 cal row 40 WB sit-ups (20/14) 40 wallballs (20/14) 40 burpee over WB Competitor: A.) Back Squat – 4×10 @ 65% or less   B.) For time 50 cal row 50 GHD or WB sit-ups (20/14) 50 wallballs (20/14) 50 burpee over WB C.) 10-15 min butterfly practice D.) Death by C2B – 10 min 1 C2B first min 2 C2B second min… Kipping is allowed, if you fail start over at 1 rep -Results to comments!Read more

Fitness: A.) KB strict press – 5×5 B.) For Time: 30 KB swings 15 pull-ups 24 KB swings 12 pull-up 20 KB swings 10 pull-ups Performance: A.) Strict press 5×5 @ medium weight no miss B.) 15-12-9 Power clean (135/95) Pull-ups   Competitor: A.) TNG push Jerks – 5×5 – Medium weight – no misses not a max out, from ground TNG – bounce off shoulders, rest at lockout if needed not in the rack position   B.) 7-6-5 Power clean (225/155) Muscle up C1.) DB Strict press 5×5 C2.) 5×10-15 GHD’s or 5 sets 1 min plank    Read more