9.29.19
Front Squat 5-5-3-3-1-1-1 #1: 5 reps @ 50% #2: 5 reps @ 60% #3: 3 reps @ 70% #4: 3 reps @ 80% #5: 1 rep @ 90% #6: 1 rep @ 90%+ #7: 1 rep @ 90%+ Scoring: Load Amrap 7 7 Front Squats 135/95 7 Ring Dips
Read More »9.26.19
Strength: Complex 1 Power clean 1 hang power clean 1 front squat 1 jerk AMRAP 10: 3 Calorie Bike, 3 Kettlebell Swings (53/35) 6 Calorie Bike, 6 Kettlebell Swings (53/35) 9 Calorie Bike, 9 Kettlebell Swings (53/35) Climb by (3) reps per round compare to 5.29.18 8.1.18
Read More »9.25.19
3 rounds for time of: 21 hang power snatches (115/75) 50 squats for time L-sit for time equal to squat time (if it takes 60 seconds to perform your set of 50 Air Squats, accumulate 60 seconds of an L-sit hold) Scoring: Time
Read More »9.27.19
Teams of 3 AMRAP 25: 40 Chest to Bar Pull-ups 50 Box Jumps 24/20 60 Thrusters Round 1: 75/55 Round 2: 95/65 Round 3: 115/80 Round 4: 135/95 Round 5: 155/105 (AMRAP in time remaining
Read More »9.23.19
5 rounds for time: 20/15 Calorie Row 15 Handstand Pushups 10 Alternating Kb Step Ups 20inch box (35s/26s)
Read More »9.21.19
In teams of 2, perform 5 rounds of: Partner 1 completes: 12 Calorie Row 12 Plate Ground to Overhead (45/35) 12 Plate Overhead Walking Lunges (6/leg) Partner 2 completes: 200m Run 12 KB Swings (53/35) 12 KB Goblet Squats Switch places when each partner finishes their set. Perform 5 rounds[…]
Read More »9.20.19
Teams of 3: AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (165/115) AMRAP[…]
Read More »9.19.19
For time: 60-50-40-30-20-10 Double Unders 12-10-8-6-4-2 Ring Muscle Ups 60-50-40-30-20-10 Double Unders 12-10-8-6-4-2 Push Press (115/75) Scoring: Time
Read More »9.18.19
Wod 60-40-20 Wall Balls (20# to 10′ target/14# to 9′ target ) 30-20-10 Deadlifts (225/155)
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