A. 3-5 Sets: press + PP + PJ B. Work up to WOD OHS Weight C. For time (25:00 CAP) 400 Run + 25 OHS (95/65) + 25 Press (95/65) 400 Run + 25 F. Squat + 25 PP 400 Run + 25 BSquat + 25 PJerk + 400 RunRead More

A. Hang Power Snatch 3 – 3 – 3 – 3 B. 21:00 EMOM #1 – 10 Hang Power Snatch (115/75) #2 – 10-15 Box Jump Over (24/20) #3 – 10 HSPU (5 strict + 5 kip) C. Shoulder MobilizationRead More

Murph – For Time 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Air Squats 1 Mile RunRead More

Hero Mash or Murph if they can’t attend Saturday 2 Rounds: “Micheal “ 800 Meter Run (or 1000 Meter Row) 50 Back Extentions (superman) 50 Ab Mat Sit-ups “Brenton” 100′ Bear Crawl 100′ Standing Broad Jump *One round of each 2 times throughRead More

A.  Power Clean:  7 Sets – Lift off (pause @ knee) + Cl Pull + PClean B.  Individual Regional Event #6 – 8:00 CAP 30/25 Cal AAB 20 Burpee Box Jump Overs (30/24) 10 Power Cleans (185/125 or lower, Heavy Singles) C.  8:00 Relay:  One Sled push into 2 Tire Flips, two teamsRead More

A.  Rope Climb Skills/Technique B.  Individual Regional Event #3 – 18:00 CAP 100′ OH 1-arm Lunge (80/55 DB, MOD: HAP DB or KB) 100 DU (3:1 Singles) 50 WB (30/20 or HAP) **Yes, we did just do these Monday!** 10 Rope Climb 50 WB (30/20 or HAP) 100 DU (3:1 Singles) 100′ OH 1-arm Lunge...Read More

A.  Work up to heavy DL for the Day B.  Individual Regional Event #4 – 14:00 CAP 60′ HSW (Mod:  6 Wall Walks) + 10 T2B + 10 DL (315/225 or HAP) 60′ HSW (Mod:  6 Wall Walks) + 12 T2B + 12 DL (315/225 or HAP) 60′ HSW (Mod:  6 Wall Walks) + 14...Read More

A.  Back Squat:  10 – 10 – 10 (increasing) B.  Regional Team Event 3 – Partner 20 Cal AAB (each has to complete) 50 Sync WallBall (Each has WB, 30/20 or scale down) 20 Sync BMU (Mod:  try a sync 1-ring row side by side?) 20 Cal Row (each has to complete) C.  Post –...Read More