WOD

1) 12 Minute AMRAP 3 muscle ups OR for each  MU A) 2 unnassited pullups & 2 unnassisted ring dips B) 3 assisted pullup &... Read More

1) EMOM for 7 minutes  1 high hang clean & push jerk + 1 hang (from knee) clean & split jerk   2) 12 minutes... Read More

“Diane” 21-15-9 Deadlift (225, 155) Handstand Push up   ~post results to comments

Fran Up Ladder Partner WOD 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Thruster (95, 65) Pullup   one partner completes one full round of Fran on the up ladder, ie thrusters... Read More

1) 5 rounds for time: rest 30 seconds between rounds 25 kettlebell swings (53, 35) 6 20m shuttle run   2) tabata get ups  

10 rounds for time 7 chest to bar pull ups 3 push jerk (165, 115)   ~post results to comments.

Snatch 2-2-2-2-1-1-1-1 Front Squat 5-5-5-5 ~post results to comments. WATCH THE VIDEO.  This is Lu Xiaojun, he won the Olympics for a reason, he holds... Read More

AMRAP 15 minute 6 toes to bar 9 hang power clean (115, 85) 12 push up ~post results to comments.  

1) “Karen” 150 Wall Balls (20, 14)   2) Not for time. Alternate between sets 3×15 strict pullups & 3×15 weighted situps or GHD situps... Read More

1) EMOM 2 Reps 7 minutes High Hang Clean + Push Press   2) Push Jerk 2-2-2-2-2   3) Back Squat 3-3-3 ~post results to... Read More