Strength: Power Clean to 5-rep max Front Squat   For max load   Conditioning: 15/12 Calories Biked 12 GHD Sit-ups 9 D-Ball Cleans (100/80) 6 Wall Climbs   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 1:00/side Reclined Spinal Twist – 1:00/side     Post max load, time, and experiences to commentsRead more

  Rest Day     Lifters/Competitors Class: Cancelled for this week  Read more

  Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time Compare to Friday, 07 April 2017 *Equal work and only one partner working at a time throughout WOD, except WB throws. (A/B/C): A is male Rx, B is co-ed Rx, C is female Rx   …rest 3 minutes, then… As a partner team, find max calories biked in 5 minutes     For time and score   Flexibility/Mobility: Hip Capsule Stretch – 1:30/side Pike Stretch – 1:30 Quad Smash – 1:30/side Elevated Cat – 1:30/side   Royal Huddleston Burpee Challenge: Day 81     Post time, team total calories, and experiences to commentsRead more

DD throwing some weight around while in Rome, Italy! Repping the Ape!   Skill: Sprints 4 x 200m, rest 2:30   Conditioning: 2018 Age Group Qualifier WOD 4 Complete as many rounds in 5 minutes as possible of: 9 Handstand Push-ups 6 Bar-Facing-Burpees 3 Snatches (165/115)   For Score   Flexibility/Mobility: Couch Stretch – 1:30/side Shoulder Fold – 1:30/side Side Half Straddle – 1:30/side Middle Straddle – 1:30     Post score and experiences to commentsRead more

  Strength & Conditioning: 4 thrusters (135/95) 3 muscle-ups 8 thrusters (135/95) 6 muscle-ups 12 thrusters (135/95) 9 muscle-ups   For time     Flexibility/Mobility: Twisted Cross – 1:30/side T-spine Smash – 2:00 Overhead Distraction w/ external bias – 1:30/side Cat Stretch – 2:00     Post time or score at cap, and experiences to commentsRead more