Alternating sets with a partner: 21-15-9-15-21 reps of KB Swings (53/35) Wall Balls 20/14 Calorie Row * Partner 1 performs 21 KB Swings, Partner 2 performs 21 KB Swings * Partner 1 performs 21 Wall Balls, Partner 2 performs 21 Wall Balls * Partner 1 performs 21 Calorie Row, Partner[…]
Read More »Deck of Cards ♠️ Australian Burpees ♦️ Wall balls 20/14 ♥️ Kipping pull ups ♣️ Box Jumps 24/20 Aces 200m row or run 50 Dubs
Read More »Teams of 3 For Time (25 Minute Cap): 400 Meter team Run 100 Deadlifts (135/95) 400 Meter Med Ball Run 20/14 80 Hang Power Cleans (135/95) 400 Meter Team Run 60 Front Squats (135/95) 400 Meter Med Ball Run 40 Push Jerks (135/95) 400 Meter Team Run 20 Clusters (135/95)
Read More »Strength: Clean Pulls 2-2-2-2-2 Building in weight Then Power Clean Technique. Building only with Great form and if the Coach allows it.
Read More »Back Squats 70% of 1 rm 4 sets 8 reps on 4th set go for max reps with great form. Wod 3 RFT 21/15 Cal Bike 15 T2b 9 Thrusters 115/75
Read More »AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 4 Power Cleans (155/105) 4 Burpee[…]
Read More »With a partner, complete 5 alternating sets each of: Run 200 meters Assault Bike 15/12 Calories Odd Object Carry 100′ * Partner 1 completes 200 meter run * Partner 2 completes 200 meter run * Partner 1 completes 15/12 calorie bike * Partner 2 completes 15/12 calorie bike * Partner[…]
Read More »Teams of 3 Amrap 30 5 Dead Lifts 255/175 25 Double Unders 5 Front Squats 135/95 5 Push Press 135/95 5 Burpees
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