AMRAP 20: 2 Bar Muscle-ups 4 Strict Hanstand Push-ups 8 Hang Squat Cleans (115/85) Option A: AMRAP 20: 7 Chest to Bar Pull-ups 7 Push Press (115/85) 7 Hang Squat Cleans (115/85) Option B: AMRAP 20: 7 Pull-ups 7 Push Press (95/65) 7 Front Squats (95/65) Purefit AMRAP 12: 7 lunges 7 kb/dumbell press 7 […]

MOBILITY & open gym 5:30 a.m. & open gym 5:30 p.m.

5 Rounds: 10 Power Cleans (135/95) 10 Burpees Rest 5 Min EMOM 5 Min: Gymnastics skill work of your choice (i.e, pullups, pushups, hspu, MU, T2B…) Purefit 4 Rounds: 10 Mountain Climbers 10 KBS 10 Walking Plank (lateral) 10 Step ups Mobility WOD: Improving front rack and overhead position 1)Posterior shoulder smash with lacrosse ball […]

“Jackie” 1,000 m row 50 thrusters 45/35 30 pull-ups Front squat:  work up to a heavy set of 2 PureFit 3 Rounds 250 M Row 15 Body Weight Squats 10 Ring Rows then: 2 min plank, rest as needed during 2 min. Mobility WOD: Post workout thigh flush – wrap voodoo band around the upper […]

Team WOD Teams of 5 EMOM x 25 Min 1: 1 rope climb/10 c2b pull ups Min 2: 5 Power cleans (125/155) Min 3: 10 slam balls Min 4: 40 double unders/80 singles Min 5: Rest