2.20.19
Emom 16 5-7 Dead Lifts 275/185 30-50 Double unders 5-10 Bench Press 165/105 6-10 Ghd Sit ups Goal is to go unbroken every round while maintaing great form. Scale appropriately Score record your seconds for each movment
Read More »2.19.19
Front Squat Build to a heavy single Wod 21-15-9 Hang Power Cleans (115/75) Box Jump Overs (24/20) Front Squats (115/75)
Read More »2.18.19
In teams of 2, perform 5 alternating sets each of: 20/15 Calorie Row 10 Devil’s Press (50/35) Partner 1 performs 20/15 Cal Row Partner 2 performs 20/15 Cal Row Partner 1 performs 10 Devil’s Press Partner 2 performs 10 Devil’s Press Scoring: Time
Read More »2.16.19
Teams of 3 Complete 10k row switch every 250m Focus on great rowing technique throughout entire workout.
Read More »2.15.19
Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 150/100 Calorie Bike 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) 150/100 Calorie Bike 1 Round: 30 Deadlifts (165/115) 30 Hang Power[…]
Read More »2.14.19
AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Cal Row
Read More »2.13.19
5 Rounds: 21 Wallballs (20/14) 200′ Farmers Carry (53’s/35’s) 9 Kettle Bell Strict Press 53/35
Read More »2.12.19
Complex Building in Weight 5 sets 1 Power Clean 1 Hang Squat clean 1 Front Squat 1 jerk Wod 15-12-9 Power Clean 135/95 Bar Facing Burpee Hand Release Push Ups
Read More »2.11.19
On a 24 minute clock, complete: 1 minute max Strict Pullups 1 minute max Calorie Assault Bike 1 minute max distance Handstand Walk (in 25′ increments) 1 minute max Double Unders then 2 minutes at each station then 3 minutes at each station * Record reps completed each set (12[…]
Read More »2.9.19
In teams of 2: Partner 1 completes 50/40 Calorie Assault Bike Partner 2 completes AMRAP 10 Russian KB Swings (70/53) + 10 Hand Release Pushups Switch Partner 1 completes 40/30 Calorie Assault Bike Partner 2 completes AMRAP 8 Russian KB Swings (70/53) + 8 Hand Release Pushups Switch Partner 1[…]
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