Training May 21st – 27th


Sunday Fun Day!

3 pm Surprise WOD


” Strongman Triplet”

3 Rounds for Time:

400 m Sandbag Run @ 85/55#

200 m Pinch Carry @ 25#/15# bumper each hand

6 Power Cleans @ AHAP

Cutoff: 35 min


Find a 1RM Front Squat


“Black Lung”


Thrusters @95/65#

Push Ups

Front Squats @95/65#

Pull Ups

Wall Balls @20/14#


Cutoff: 20 min


Find a 1RM Power Clean and Split Jerk


For time:

3 x 800 m Run

Rest 3 Minutes Between Efforts


Skill Work on Bar Muscle Ups and Bar Rollovers

Challenge: Who can complete the most difficult and inventive combination of bar muscle ups, bar rollovers, and other pullup bar movements? Post a video of yours. Best male and female entries win a modest prize.


8 Rounds

-10 second static hollow hold hanging from pullup bar

-20 second rest

-10 second static hold with chin over pullup bar

-20 second rest

-10 second hold in bottom of dip of bar muscle up

-20 second rest

-10 second hold at top of dip of bar muscle up

-20 second rest


Find a 1RM in the complex Power Snatch + Overhead Squat + 2 Push Press + Overhead Squat


For time:

75/60 Calorie Row

50 Power Snatches @ 75/55#

25 Lateral Bar-Over-Burpees

Cutoff: 15 minutes


Every 90 seconds for 6 Rounds:

1st Interval: 4/2 Muscle-ups

2nd Interval: 3 Back Squats @ Heavy AF

3rd Interval: 10 Russian Kettlebell Swings @ 106/88#

*Start with moderate loads and increase load throughout the first 3 rounds as desired. Then stick with the same loads for the last 3 rounds. Scored by load used during last 3 rounds.

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