wod

A. 2 sets not for time of: Max muscle ups 10 pistol squats 10m handstand walk B. Work up to 85% of your 1RM back squat. Then perform one set of max reps at 70%. C. 4 rounds for time of: 10 ring rows 20 walking lunges @50/30 DBS

A. 15 mins to work to a heavy front squat B. 20 mins to work to a heavy clean and jerk C. For time: Run 1 mile 75 wall balls @20/14 Row 1000m 50 back squats @115/75 (from ground)

A. 6 sets of hang snatch + snatch + overhead squat B. 3 sets of snatch grip halting deadlift @105% of your snatch C. 6 min AMRAP of: 8 power snatches @115/75 4 muscle ups 20 double unders D. 6 min AMRAP of: 8 chest to bar pull-ups 4 handstand pushups at deficit of 6/3 […]

Happy New Years A. 15 mins to work to a heavy jerk B. 5 sets of push press working up in weight C. 5 rounds for time of: Row 500m 20 shoulder to overhead @115/75 40 double unders ***Write down you new 3 month goals*** Post them if you’d like.

A. 20 mins to work to a heavy snatch B. Back squats 75% x5, 80% x3, 85% x1, 90% x1, 95%+ x1 95%+ x1 C. 3 rounds for time of: Run 400m 10 handstand push-ups 20 burpees

A. 3 rounds not for time of: 6 muscle ups 12 pistol squat 10 toes to bar B. 5 set of squat cleans x 2 between 75-85% C. 15 min AMRAP of: 10 power cleans @135/95 15 pull-ups 20 lunges