#IamVanessaGuillen For Time: 30 Min Cap 4 Rounds 22 Burpees 22 KBS 22 Double Unders or Jumping Jacks 22 Hang Cleans (barbell or DB) -Buy Out: 70 cal Row or 50/35 cal bike or Run 800M Vanessa disappeared on 4/22. Her remains were found 70 days later on July 1’stRead More

Warm Up: 3 Rounds: 7 each side twists in lunge 10 Sumo Reaching Ground to Overhead 10 Alt. Cossack Lunges 10 Alt. Cobra Twists Build: Every 3:00 x 4 sets 10 Split Squats on Right Leg10 Split Squats on Left Leg:20 Squat Hold @ Paralell *If you don’t have a watch or time hold the...Read More

Segment 1: EMOM 12 minutes: Min 1-4:  Power Snatch + Hang Squat Snatch + Snatch Balance Min 5-8: Hang Squat Snatch Min 9-12: Squat Snatch Segment 2: 3×8 Back Squats (roughly 60% 1RM) 5×1 Pausing Overhead Squat (pause in bottom position for 3 count) Segment 3: “Pushup Lynne” 5 rounds: Max Rep Pushups Max Unbroken Pullups Rest 3...Read More

Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds.  Shouldn’t be any missed reps. Segment 2: 3×10 Back Squats Use around 50% 1RM.  Already warm, this shouldn’t take more than 10 minutes. Segment 3: “Glen” 30 Clean and Jerk (135/95) 1...Read More

Segment 1: “Isabel” 30 Snatches (135/95) Segment 2: 5×1 Snatch Pulls Climbing as heavy as possible Segment 3: 3×2 Back Squat Same weight across around 90% 1RM Endurance: 1600m, rest 4 mins 1200m, rest 3 mins 800m, rest 2 mins 400m, rest 1 min 200m For every interval you will alternate running 200m fast and...Read More

WOD  Strength: Deadlift 3-3-3-1-1-1 Set new 1RM Metcon: 3 rounds: Run 400m 40 Situps 7 Deadlifts (315/225) Endurance: 6x20m Sprints, unlimited rest 4x60m Sprints, unlimited rest 2x150m Sprints, unlimited rest 1x400m SprintRead More

WOD  Strength: Back Squat 3-3-3-1-1-1 Up to 1RM Metcon: For Time 75 Power Snatch (75/55) Endurance (7:30pm) 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minuteRead More

WOD Skills: Muscle Ups EMOM 10 minutes, max reps Then, Tabata Toes to Bar, 4 minutes Metcon: For Time: 50 Power Clean and Jerks, (135/95) Every minute on the minute, including the first minute, complete 5 Chest to Bar Pullups Time cap of 15 minutes Endurance: 10 x 250m Row :30 rest between setsRead More

WOD Strength: Overhead Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP 10: 10 KB Swings (70/52) 10 Wall Balls (30/20) – guys use 10′ target on rig Endurance: Run 2000m 2min rest Run 400m 4min rest Run 1200m 2min rest Run 400m 4min rest Run 800m 2min rest Run 400mRead More

WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 15 Pullups 20 Jumping Lunges 25 Air Squats 400 Meter Run Endurance WOD (7:30pm): For time: Run 1,600m Rest 3 minutes Run 1,200m Rest 2 minutes Run 800m Rest 1 minute Run 400mRead More