A. Olympic:  7:00 EMOM – 1 P. Clean + 2 Jerk B.  “Kind of Grace” – 30 Clean & Jerk For time (135/95) *starting with and EMOM 4 Burpee over Bar At the 10:00 Mark, Start: C.  10:00 EMOM ODD:  200 Meter Sprint,    EVEN:  10 T2BRead more

35:00 AMRAP – long slow distance 10 Ring Row 20 Push Up 30 Ab Mat Sit-up 40 Air Squats (use med ball for depth if needed) *3:00 Jog recovery after each round ***focus on Full ROM for each movmentRead more

Pancakes and Partners WOD *One work/One Rest, 8 locations 4:00 @ each with 1:00 transistion AAB, DB STOH, SB Run, Row, BBJ, Ropes, Abs, BearcrawlRead more

Friday (14.4) A.  Open WOD 2014 #4 – 14:00 AMRAP 60 Calorie Row 50 T2B 40 WallBall 30 Power Clean (135/95) 20 Muscle Ups B.  MobilizeRead more

A.  Olympic – Power Snatch  7 x 1 (increasing) B. 2011/2014 Open WOD – 10:00 AMRAP 30 Double Unders (30 Bar jumps if no double, ea jump=1) 15 P. Snatch (75/55) C.  NFT – 50 AB Mat Sit-up (:03 sec up, :03 down)Read more