Core: Tabata Alternating Strict Toes to Bar or Knees to Elbows L-Sit Hold Weightlifting: Front Squat E2MOM 12 minutes 1 Front Squat at 90-93% of your 1 rep max front squat WOD: AMRAP 10 minutes 1-2-3-4-5… 1 Wall Ball 20/14# 1 Burpee 2 Wall Balls 20/14# 2 Burpees 3 Wall Balls 20/14# 3 Burpees and…

Skill Work: Muscle-ups EMOM 6 mins: 1 Ring Muscle Up + 2 Bar Muscle ups, or 3 Bar Muscle Ups if you don’t have your Ring Muscle Ups. Weightlifting: Deadlift E2MOM 12 Mins 2 Deadlifts at 85% of your 1 rep max. Alternate with 1 rope climb, rx+ 2 rope climbs WOD: For Time –…

Gymnastics: Tabata Hand Stand Hold either free standing or against the wall Weightlifting: Snatch + Overhead Squat E2MOM 12 minutes of 1 Squat Snatch + 1 Overhead Squat. Work at 85-90% of 1 rep max. Look to push the weight on this complex. WOD: AMRAP in 15 Minutes 20 Dumbbell goblet box step ups 50/35…

Come Support One World Athletes Saturday, July 21, 2018, at the Battle on the Bay Event in Alameda!! We have over 30 athletes competing in Alameda tomorrow, come cheer on your fellow athletes and also sign up to volunteer if you are interested! Address: 800 W Tower Ave, Alameda, California 94501 Skill Work: Pistols EMOM…

Gymnastics: Bar Muscle-ups EMOM 6 Minutes of 2 Chest To Bar Pull Ups plus 2 Bar Muscle Ups Weightlifting: Deadlift E2MOM 10 minutes of 4 Deadifts at 75% of your 1 rep max. Alternate with 1-2 Rope Climbs. Rx+ try to aim for 2 rope climbs on alternate minute! WOD: For time 400 m Run…

Skill Work: Double-Unders Use 5-6 minutes to work up to new unbroken Double Under PR Weightlifting: Bear Complex EMOM 10 Mins 1 Bear Complex at 50-65% of your PR. Here is an opportunity for more practice of this complex, we are going lighter here to work on the transitions of the complex especially the back…

Skill Work: Handstand Push-ups EMOM 7 mins: Straight Set of HSPU. Try to maintain this set for all 7 minutes Weightlifting: Back Squat E2MOM 10 Mins 1 Back Squat at 90% WOD: Fran (For Time) 21-15-9 Thrusters, 95# / 65# Pull-ups