WOD

3 Rounds for Time 800m Run 75 Sit Ups

Workout 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8... Read More

EMOM 20 Goat 1 even minutes Goat 2 odd minutes

EMOM 9 2 Power Snatch EMOM 9 Power Clean & Push Jerk + Power Clean & Split Jerk

1) Back Squat 3 @ 70% 3 @ 80% 3 @ 90% 3 pause @ 70% 3 pause @ 70% 2) Extra mobility & activation... Read More

3 Rounds AMRAP 3 20 Double Unders 6 Alternating One Legged Squat AMRAP 2 3 Handstand Push Ups 6 Toes to Bar Congratulations going out... Read More

4 Rounds AMRAP 3 Rest 1 1 Muscle Up 3 Push Press (135, 95) 5 Burpees

Clean and Jerk 1-1-1-1-1-1-1 *increasing weight attempting for heavy singles, if lifts become weakened drop back down in weight to complete the next heavy single. ... Read More

1) Back Squat  week 5 base off 100% of 1RM 5 @ 65% 5 @ 75% 5+ @ 85% 5 pause @ 65% 5 pause... Read More

Up Ladder 15 Minutes 10 Double Unders 2 Toes to Bar