SWOD Front Squat 1×5 @ 75% 2×3 @ 80% 2×3 @ 85% 2×3 @ 90% WOD “Elizabeth” 21-15-9 Squat Cleans (use no more than 50% of max) Ring Dips Then 40 GHD sit-ups Ring Dip scaling (based on max ring dips) max ring dips > 21 perfo... Continue Reading

WOD 2 minutes of  burpee pull-ups 1 minute rest 2 minutes of Kb snatch 35/55 (1 minute left hand/1 minute right hand) 1 minute rest rest Repeat once more through then 100 double unders for time

SWOD Clean 3×1 @ 70% 3×1 @ 80% 3×1 @ 90% (or max) 4 rounds of; 5 HSPU 5 Pistols Each Leg 5 Kb swings (chest level) 35/55 in each hand

Teams of 2: 25 min AMRAP Run 800 Meters (together) Then 8 rounds of: 10 Partner Wall Balls (15/20) 10 KBS (35/55) -one person working at a time Then with remaining time AsManyRounds of Cindy 5 pull ups 10 push ups 15 body squats -both partners working at ... Continue Reading

SWOD 1a) Banded DeadLift 12 x 2 @ 50% w/ 20% band tension *load your bar to 50% of your 1RM Band tension should add about 20%. 2a) Bench 1×8 @ 70% 2×5 @ 80% 2×3 @ 85% *Complete 1a then 2a. WOD 3-6-9-12-9-6-3 Box Jumps (20/24) Deadlifts Bupr... Continue Reading