4.9.17
AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Calorie Row
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Teams of 2, AMRAP 20: 30 Double Unders 12/9 Calorie Row 12 Thrusters (65/45) *Partners complete full rounds, then switch.
Read More »4.5.18
Strength: Hang Power Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Sets 6-9: 1 rep Notes The goal is to perform each set unbroken, without putting the bar down, with as much weight as possible Increase weight[…]
Read More »4.4.18
AMRAP 4: 50 Double Unders 21 Toes to Bar 21 Front Squats (95/65) rest 4 minutes AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 9 Burpees 9 Toes to Bar 9 Front Squats (135/95)
Read More »3.30.18
Fun Friday Teams of 3 1 Rep Max Clean and Jerk Your team has 6 minutes for each member to establish a 1 Rep Max Clean and Jerk Then 9 x 150 meter, medball runs 20lb 14lb 10lb – each member has to run 3 times then… 3 Rounds of[…]
Read More »3.29.18
Wod 2rounds 2 min Max Cal row 1 Min rest 2 Min Max Ghd Sit ups 1 Min rest 2 Min Max Burpees 1 min Rest 2 min Max Double Unders 1 Min Rest
Read More »3.28.18
A, Squat Clean x1 Hang Squat Clean x1 building Rest 2 min x5 Nasty Girls 3 rounds for time 50 Air squats 7 Ring Muscle ups 10 Hang Power Cleans 135/95
Read More »3.27.18
AMRAP in 20 minutes of: 10 Push Press (115/80) 10 KB Swings (53/35) 10 Box Jumps (24″/20″)
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