7.9.19
AMRAP 15: Buy In: 80/60 Calorie Row Then… 3 Wallballs, 3 Burpees 6 Wallballs, 6 Burpees 9 Wallballs, 9 Burpees … Up By 3’s Until Time Cap Rx (20/14)
Read More »7.10.19
4 Rounds: 1 Minute Toes to Bar 1 Minute Power Snatches (75/55) 1 Minute Thrusters (75/55) 1 Minute Calorie Bike Rest 2 Minutes Between Rounds
Read More »7.8.19
3 sets, each for time: 25/20 Calorie Assault Bike 15 Hang Power Cleans (185/125) rest 5 minutes 20/15 Calorie Assault Bike 20 Hang Power Cleans (155/105) rest 5 minutes 15/10 Calorie Assault Bike 25 Hang Power Cleans (135/95) * Record time to complete each set (3 scores) Scoring: Time
Read More »7.1.19
Front Squats 3-3-3-3-3 2 rounds for time: Run 400 meters 200 meter Double KB Farmer Carry (70/53) Run 400 meters 150 Double Unders
Read More »6.29.19
With a partner, perform 5 alternating sets each of: 10 Bench Press (Bodyweight/75% BW) 15 Toes to Bar 20/15 Calorie Row (Scale Bench Press weight so you can complete most of the 5 sets unbroken) Alternate sets every exercise: – Partner 1 performs 10 Bench Press, Partner 2 perform 10[…]
Read More »6.28.19
Teams of 3 AMRAP 30: 12/9 Calorie Assault Bike 10 Medicine Ball Squat Jumps (30/20) 5 Power Clean and Jerks 1st 6 Rounds: 95/65 2nd 6 Rounds: 115/85 3rd 6 Rounds: 135/95 4th 6 Rounds: 155/105 Parters cycle through full rounds, one at a time. Weights climb after each partner[…]
Read More »6.27.19
Max Height Box Jump Wod Run 300m 21-15-9 Ghd Sit ups Strict Pull ups Box Jumps 30/24 Run 300m
Read More »6.26.19
Part 1 Snatch Perform 1 rep every minute on the minute for 10 minutes Loading Guidelines: Sets 1-2: 70% 1RM Sets 3-4: 75% Sets 5-6: 80% Sets 7-8: 85% Sets 9-10: 90% * Only add weight as technique allows. * Emphasize technique and speed over load. * If new[…]
Read More »6.25.19
Tempo Back Squats 3 3 x 2 Build To a Heavy 3 With Great form Wod: 3 Rounds for time 400m run 50-40-30 Wall Balls 20/14 30-25-20 Chest to Bar
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