7.12.18
STRENGTH: Back Squats 5-5-5-5-5 Death By Airdyne Min 1 2 Cals Min 2 4 Cals Min 3 6 Cals Min 4 8 Cals Min 5 10 Cals Min 6 12 Cals Min 7 14 Cals Min 8 16 Cals Min 9 18 Cals Min 10 20 Cals…
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For Time: 35 Pull-ups 400 Meter Run 21 Wall Balls (20/14) 800 Meter Run 21 Wall Balls (20/14) 400 Meter Run 35 Pull-ups
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Overhead Squat Build to a Heavy Set of 3 From The Rack AMRAP 12: 2 Power Snatches (115/75) 4 Overhead Squats (115/75) 16/12 Calorie Row
Read More »7.7.18
With a partner complete 5 alternating sets each of: Run 200 meters 8 Back Squats 185/115 100′ Bear Crawl Partner 1 runs 200 meters, Partner 2 runs 200 meters Partner 1 performs 8 Back Squats, Partner 2 performs 8 Back Squats Partner 1 performs 100′ Bear Crawl, Partner 2 performs[…]
Read More »7.6.18
Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Knees to elbow 30 Bar Facing Burpees 30 Power Snatches (95/65) 200/140 Calorie Bike 2 Rounds: 30 Knees to elbow 30 Bar Facing Burpees 30 Power Snatch (115/80) 200/140 Calorie Bike 1 Round: 30 Knees to elbow 30 Bar[…]
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Thrusters 2-2-2-2-2 start from a clean building in weight Wod 21-15-9 Thrusters 95/65 Box Jump Overs 24/20 Cal Row
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Happy Fourth!! 9am class only Teams of 6 athletes Work 2 at a time to complete 1776 double unders. Scaled singles. Same number Time cap 14 min. Then 2 person partner workout AmRap 17:76 17 push-ups 7 pull-ups 6 burpies Run 400 meters Alternate exercises each round Run is done[…]
Read More »7.3.18
Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 20/14 15 kettlebell swings 53/35
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