WOD: A. Make up lift. B. 15 min AMRAP 12 FS goblet 10 single KB push press 1/.5 5 each arm 1 lap run or 250m row Sport: A. Make up Lift. B. 15 min AMRAP 12 double KB Front Squats (1.5/1) 10 Double KB push Press (1.5/1) 1 lap runRead more

WOD: A. RDL 4 sets of 5 reps B. 3 Rounds 20 Wall Balls 20/14 500m Row or 400m run 20 Russian KB Swings 2/1.5 Sport: A. RDL 4 sets of 5 reps B. 3 Rounds 20 Wall Balls 25/20 500m Row or 400m run 20 American KB Swings  (2/1.5)Read more

6 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – 5 R/L PRESS B. TABATA – COSSACK SQUAT – SIT THRU – LEOPARD CRAWLSRead more

WOD: A. Clean and Jerk 5×2 @70% B. Every 2 mins for 12 mins Row 150m 10 burpees Sport: A. Clean and Jerk 5×2 @ 70% B Every 2 min for 12 minutes 200m row 10 GI janes -Feelings to comments  Read more

6:00 PM KB CLASS A. 5 RDS – 7 DBL KB PUSH-PRESS – 5 R/L SNATCH B. 8 MIN. AMRAP – 5 DBL KB FRONT SQUATS – 20 M FARMERS CARRYRead more