5.16.19
Deadlift build to a heavy 3 AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)
Read More »5.15.19
Wod: Every 5 minutes 5 rounds of 5 Squat Snatches 10 Pull Ups 20 Double unders Building in weight record times and load
Read More »5.14.19
“Open 12.3” Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24/20″ box) 12 Push press (115/75) 9 Toes-to-bar * RX = Push Press, not Push Jerk Scoring: Rounds + Reps
Read More »5.13.19
Wod: Females: 21-18-15-12-9: Row Calories 50′ Walking Lunge After Each Set Males: 27-24-21-18-15: Row Calories 50′ Walking Lunge After Each Set
Read More »5.10.19
Teams of 3: 7 Minute AMRAP: 150/100 Calorie Bike Max Overhead Squats (75/55) Rest 3 Minutes 6 Mininute AMRAP: 120/80 Calorie Bike Max Hang Power Cleans (115/80) Rest 3 Minutes 5 Minute AMRAP: 90/60 Calorie Bike Max Thrusters (135/95)
Read More »5.9.19
Wod for reps 30 seconds Power Snatch 75/55 30 Seconds Rest 30 Seconds Burpees 30 Seconds Rest 30 Seconds Box Jumps 24/20 1 minute rest 5 sets
Read More »5.8.19
Clean 10-8-6-4-2-4-6-8-10 * Goal is to go as heavy as possible and perform unbroken reps each set (touch and go) * If you cannot stay unbroken, still complete the prescribed number of reps for that set * Rest 2-3 minutes between sets * These are full Squat Cleans Loading Guidelines:[…]
Read More »5.7.19
AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy” 1 Rd of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
Read More »5.6.19
On the 3:00 x 5 Rounds: 15 AbMat Sit-Ups 30 Double Unders 15 AbMat Sit-Ups 5 Deadlifts Build in loading on the deadlift. Score is weights used. Put round times in notes.
Read More »5.4.19
Teams of 2 1 min max wall balls 20/14 1 min max pull ups 1 min max push ups 1 min max sumo deadlift high pulls 75/55 1 min max Row cals 1 min rest 5 rounds
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