WOD

Thrusters (from rack) 5-5-5-3-3-3-1-1-1

For Time  21-15-9 Kettlebell swings 53/35 Burpees  Shoulder to Overhead 135/95

“Barbara” 5 Rounds. Rest 3 minutes between rounds  20 Pull Ups 30 Push Ups  40 Sit ups  50 Squats

1)EMOM 10  Power Clean + Hang Power Clean + 2 Front Squats 2)Build to Heavy Power Clean 

AMRAP 7 10 Wall Balls 20/14 10 Kettlebell Swings 53/35 Rest 3 AMRAP 5 8 KB Reverse Step Lunges  8 KB Hang Power Cleans  Rest... Read More

1)Split jerk 3-3-2-2-2 2)2k Row for time 

For time. Partition any way  50 Power Cleans 155/105 80 Pull ups 50 Deadlifts 155/105 80 Push ups

Back Squat 5-5-5-3-3-3-1-1-1

1)Push Press 5-5-5-5-5 2)For Time  30-20-10 Single Arm DB Thrusters 50/35 (split reps even any way) Knees to Elbow 

New Years Schedule: Jan 1 Closed AMRAP 20 With a partner  20 Chest to Bar Pull Ups  20 Single arm Devils Press  30 Toes to... Read More