6.12.19
5 Rounds On The 5:00 5 Muscle ups 21/15 Calorie Row 10 – 8 – 6 – 4 – 2 Deadlifts *Build in weight each round
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Deck of Cards Hearts: Russian KettleBell Swings (53/35) Spades:: Hspu’s Diamonds: AbMat Sit Ups Clubs: Dumbell Snatch (50/35) Aces: 200m Run
Read More »6.10.19
AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats[…]
Read More »6.8.19
Teams of 2 10 Rounds For Time (5 Each): 400 Meter Run 12 Knees to elbows Switch After Completing Full Rounds
Read More »6.6.19
Back Squat for load: #1: 10 reps #2: 8 reps #3: 6 reps #4: 4 reps #5: 2 reps Wod 21-15-9 Deadlifts 225/155 Box Jumps 30/24
Read More »6.5.19
3 sets, each for time: 60/50 Calorie Row 120 Double Unders 30 Burpees to 6″ target Rest 3 minutes 50/40 Calorie Row 100 Double Unders 25 Burpees to 6″ target Rest 3 minutes 40/30 Calorie Row 80 Double Unders 20 Burpees to 6″ target * Record time to complete each[…]
Read More »6.4.19
Hang power Cleans 5-4-3-2-2 building Complete as many rounds as possible in 12 minutes of: 12 Wall Balls (20/14) 9 Toes to Bar 6 Hang Power Cleans (135/95) Scoring: Rounds + Reps
Read More »6.3.19
“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed[…]
Read More »6.1.19
Teams of 3 Complete 10k row switch every 250m Focus on great rowing technique throughout entire workout. last time we did this 9.15.17 2.2.18 2.16.19
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