WOD AMRAP 20: Teams of 2: 7 Kettlebell Swings (70/55#) Sprint to mailbox and back 7 Calorie Row Sprint to mailbox and back

WOD EMOM 24, alternating: Min 1: Row for Calories Min 2 – Wallballs (20/14#) Min 3 – Double-Unders Min 4 – Rest COMP WOD 1.  Clean & Jerk Double at 60% Double at 70% Double at 75% 3 Singles at 85% 2.  Conditioning EMOMx18 Min 1: 20/16 Calorie... Continue Reading

WOD AMRAP 18: 4 Bar Muscle-ups (substitute 8 pull ups/8 push ups) 8 Power Snatches 50% of your max up to (115/80#) 16 Box Jumps (24″/20″)    

Rest Day! Open Gym 5:30 – 6:30 a.m. “Clean it up” nutrition challenge meeting will be at 5:00 p.m. *one member from each team MUST attend Olympic Lifting 5:30 – 6:30 p.m.

WOD Deadlift: Heavy 5-4-3-2-1 Then, EMOM 12, alternating: Min 1: 10 Romanian Deadlift (50% of today’s single) Min 2: 20 Sit-Ups Min 3: 50 Double-unders COMP WOD 1. Conditioning EMOMx21 Min 1: 10 RDL, 50% of best DL Min 2: 10 Kipping HSPU Min 3: 50 Doubl... Continue Reading