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Function: DB KB Push press 6×5 B.) 21-15-9 Dbl KB Front Squat Dbl KB Push Press Burpee Perform/RX: Push Press 6×5 B.) 21-15-9 Front Squat (115/75) Push Jerk (115/75) Bar over burpee Compete: Push Press 6×5 B.) 21-15-9 Front Squat (135/95) Push Press (135/95) Bar over burpee Results to BTWB!  Read More

WOD: BTWB! Rx/Compete: AMRAP 18 mins: Deadlifts, Push-ups and Walking Lunges Complete as many rounds as possible in 18 mins of: 5 Deadlifts, 225/145 lbs 10 Push-ups 15 Walking Lunges Compete: 275/175Read More

Function: KB Snatch or Clean A.) 12 min. EMOM 3r/3L – focus on movement  B.) 10 min AMRAP 10 Shuttle burpees 10 DB Snatch (55/40) Perform/RX/Compete: Snatch A.) 12 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. – focus on movement B.) 10 min AMRAP 10 Shuttle burpees 10 DB Snatch (55/40)(70/50)...Read More

Function et all: A.) Muscle Up Progressions False Grip RR – 6×10 Compete: MU – 4×2-5 (no fails) Function: B.) 12-9-6 Dbl KB Power swing (1.5/1) C2B Dips *sub 3-2-1 muscle ups for C2B and dips if they have muscle ups* Perform/RX: B.) 12-9-6 Power Clean (185/115) C2B Dips *sub 3-2-1 muscle ups for C2B and...Read More

Function: A.) Double KB FS – 6×5 B.) 7 rounds 10 Sit-ups 15 Air Squats 10 Step ups (24/20) Perform/RX: A.) Front Squat – 6×5 B.) 7 rounds 7 T2B 7 Pistols 7 Box Jump (24/20) Compete: A.) Front Squat – 6×5 B.) 7 rounds 10 T2B 10 Pistols 10 Box Jump (24/20) Results to BTWB!  Read More

Wod is Here: BTWBRead More

 Function: A.) DKB Press, FS, Lunge 4×3 Lunge each leg B.) 10 min AMRAP 30 DB Snatch 30 KB Snatch 30 Medball Slams (30/20) Max reps Medball ground to shoulder (50/40) Perform/RX: A.) Snatch Balance + 2 OHS 4×3 B.) 10 min AMRAP 30 snatch (75/35) 30 snatch (95/55) 30 snatch (115/75) Max reps snatch...Read More