Partner ‘Diane’ 21-15-9 Deadlifts 225/155 HSPU’s (Partner #1 does 21 deadlifts, then partner #2 does 21 deadlifts. Partner #1 does 21 HSPU, then partner #2 does 21 HSPU. One resting, one working. Then continuing on through the WOD that way) right into…. Partner ‘Grace’ 30 Clean and Jerk (135/95) Complete by sharing the reps, in the end...Read More
Mobility Conditioning: 400m Run 40 de-load push-ups 400m Run 30 Box Jumps (24/20) 400m Run 20 kb swings 400m Run 10 Front Squats 135/95 400m Run 5 stationary front rack lunges (135/95 each leg)Read More
Str: work up to 1RM of Overhead Squat. (w/ PERFECT form and technique!) Conditioning: 15 min AMRAP 12 alternating KB snatch (53/35, 6/L 6/R) 12 toes-to-bar /knees-to-elbow (alternating each rep) 24 Double undersRead More
Mobility Conditioning: buy in: 1k meter row then…… break up as needed of: 50 burpee pull-ups (bar must be 6″ higher from the fingertips) 50 pistols (each rep=1) 50 wipers (back flat on the floor. L+R=1) Cash out: 600m runRead More
“Partners of threes, on only one bar” 6 minutes to accumulate max pull-up reps 6 minutes to accumulate max poundage total in deadlift 6 minutes to accumulate max poundage total in push-press * one athlete working at a time.Read More
