Workout 9 rounds 12/9 cal bike 5 Burpee pull ups 3 Hang squat cleans (135/95) 100m run

Strength Power snatch 3-3-2-2-1 Workout 30-20-10 Wall balls (20/14) Med ball sit ups Accessory Work 2 rounds Banded supine wall stretch - 1 min Banded good mornings - 15

Strength A1 - Incline DB Bench - neutral grip -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Single arm DB Row - 3 x 8/arm Workout 12 min [...]

Benchmark Girl WOD "Nancy" 5 RFT 400m run 15 Overhead squats (95/65) *25 min time cap* *Compare to 9/1/21* Also, click HERE for previous times from 6/4/19, 9/21/18, 12/8/17, and 3/18/17.

Strength Deadlift -Build to a Heavy 5, then repeat that same weight 2-3 more sets Workout For time 30-25-20-15-10 Handstand hold (sec) 15-12-9-6-3 Hang power cleans (115/75) *Completed as 30 sec handstand hold, 15 hang [...]

Strength A1 - Bulgarian Split Squat - (use low boxes/45s) -3 x 8/leg A2 - KB Pullover -3 x 10 Workout 10 min AMRAP 250m row 10 Pistols/total 5 Chest to bar pull ups [...]