WOD: A. Back Squats 8×3 at 80% B. 2 Rounds 50 Air Squat 25 HSPU 50 DU 500m Row Sport: A. Back Squats 8×3 at 80% B. 2 Rounds 50 Air Squat 25 HSPU 50 DU 500m RowRead more

NO 6 PM KB CLASSRead more

WOD. A. Snatch 8×2 @ 80% B. 3 rounds 10 PS (115/85) 1 Lap Waiter walk (1.5/1) 25 sit ups *waiter walk should be split b/t R/L arm, swith at 1/2 lap Sport. A. Snatch 8×2 @ 80% B. 3 rounds 10 PS (155/115) 1 lap waiter walk (2/1.5) 25 GHD *waiter walk should be split b/t R/L arm, swith at 1/2 lapRead more

A. 6 RDS DBL KB COMPLEX – 3 CLEANS – 3 PRESS – 3 SQUAT – 3 PUSH-PRESS B. 5 X 5 HLRRead more

WOD: A. Pull-Up Progressions 5×5 strict, add wt if needed. B. With a Partner 25 Cal Row 50 Thrusters (95/65) 75 Dips 100 Burpees! Partition reps any way you want. Sport: A. MU 4×5 5=1 strict MU + 4 regular B. With a Partner 35 Cal Row 50 Thrusters (115/85) 75 Ring dips 100 burpees -Post results to commentsRead more