WOD

Emom 20 Min 1: Goat Movement 1 Min 2: Goat Movement 2

1)20 Turkish Get Ups  2)Amrap 12  2 Bar Muscle Ups 6 Strict Handstand Push ups 

For Time (cap 15) 150 Wall Balls 20/14 *Every time set is broken complete 35 Double Unders.  Can hold only in front rack position, aka no... Read More

1)Push Jerk 5-5-5-3-3 2)8 Rounds for Time  10 KB Hang Power Clean & Jerk 53/35 10 Burpees 

7 Rounds for Time  10 Deadlifts 155/105 12 Overhead DB Lunges 50/35 14 Toes to Bar

For Time 21-15-9 Thrusters 95/65 Pull Ups

Emom 30 1)Bike 40 Seconds  2)6 Single Arm Devils Press 2)3-6 strict chest to bar pull ups 

Alternating Sets. Build in weight. Pause Front Squats 6×3 Weighted Sit Ups 6×15

4 Rounds  Amrap 4. Rest 1.  8 Pull Ups  10 Push Ups 8 10m Shuttle Runs

1)10 Minutes.  Build to Heavy Hang Power Snatch  2)Increasing Ladder 8 minutes. Increase by 2 reps each round  2 power snatches 95/65 2 bar facing... Read More