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

WOD: A RDL’s 6×5 B. 4  Rounds 20 T@B 20 walking lunges 400m Run Sport: A RDL’s 6×5 B. 4 rounds 20 T2B 20 weighted walking lunges (1.5/1, 45# OH, etc) 400m RunRead more

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

WOD: A. Clean and Jerk 8×2 @ 80% B. 3 Rounds 8 Ground to OH (135/95) 12 pull-ups 20 WB Sport: A. Clean and Jerk 8×2 @ 80% B. 3 rounds 8 Ground to OH (185/115) 12 C2B 20 WB (25/20)Read more