WOD A. Back Squat 7×2 @ 85% with pause on 1st rep B. 5 min AMRAP 7 pull ups 30 DU -5 min rest 5 min AMRAP 10 Russian swings (1.5/1) 10 Wall balls (20/10)   SPORT A. Back Squat 7×2 @85% 3 second pause on the first rep.  Stand 10 seconds before 2nd rep. (4 Breaths) B. 5 min AMRAP 7 C2B Pull-ups 30 DU -5 min rest 5 Min AMRAP 10 American swings (1.5/1) 10 Wall Balls (20/14) C. Extra Work: 15 min HS walk practice3 x run (4 laps) go pretty hard on the first set and get faster each time.     -Results to comments.Read more

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 6 DBL KB FRONT SQUATS B. 5 RDS – 5 R/L THRUSTER – 5 PULL-UPSRead more

WOD: A.) Snatch – 8×1 @ 85% B.) 5 Rounds AFAP 6 Front Squat (135/95) 4 wall walks 15 Cal Row or 1.5 lap run. Sport: A.) Snatch – 6×1 @ 85% – EMOM Snatch Pulls – 4×2 @ 20lbs heavier B.) 5 Rounds AFAP 6 FS (185/125) 9 HSPU- Deficit 15 Cal Row or 1.5 lap run C.) EMOM 10 min – 8 toes to bar4×10 DB strict press  Read more

WOD: A. Make up lift or work on goat. B. With Partner 40 Pull-ups 2000m Row (Switch every 500m) 60 Front Squats (Double KB or Sandbag) SPORT: A. Make up lift or goat work. B. 3 rounds for time: 5 Muscle Ups300m row15 front squat 155#/105# Accessory work:  3×15 GHD sit-up 15 min. of Handstand walking practic -Post results to comments.Read more

WOD: A. Work up to heavy 3 rep back squat. B. Fran For time: 21-15-9 Thrusters (95/65) Pull-ups Sport:  A. Work up to heavy 3 rep back squat. B. Heavy Fran For Time: 21-15-9 Thrusters (135/95) CTB Pull-ups  Read more