27 Oct

10.28.19

Posted under: Uncategorized

Emom 16 Min 1. 7 Overhead Squats 75/55 + 7 T2b Min 2. 70 Double Unders Min 3. 7 Wallballs 20/14 + 7 Burpees Min 4. 70 Double Unders

23 Oct

10.24.19

Posted under: Uncategorized

In teams of 2, rotate through the following 3 stations: In 8 minutes: Each partner builds to a 10 rep max Bench Press rest 2 minutes In 8 minutes: Perform max Russian KB Swings (70/53) * Switch partners whenever you like rest 2 minutes: In 8 minutes: Perform max Assault[…]

22 Oct

10.23.19

Posted under: Uncategorized

Deadlifts build to a heavy 5 Amrap 12 3 Ring Muscle ups 9 Dead lifts 225/155 12 Box jumps 24/20

21 Oct

10.22.19

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5 rounds for time of: 50 double-unders 20 sumo deadlift high pulls 20 GHD sit-ups 20-cal. row 55/75

20 Oct

10.21.19

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Back Squats 5 sets of 5 reps 3 second hold at bottom Wod Run 300m then complete 21-15-9 Bike Cals Hspu’s Power Snatch 75/55 300M Run

10 Oct

10.11.19

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Opens Wod 20.1 10 rounds of: 8 Ground to Over Head 95/65 10 Bar Facing Burpees

09 Oct

10.10.19

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In teams of 3, complete 3 rounds of: Partner 1: 200 meter Double KB Farmer Carry (32kg/24kg) Partner 2: Row Max Calories Partner 3: Max Distance Overhead Walking Lunge (45/35# plate) The Farmer Carry is the rabbit. Once Partner 1 returns from the Carry, partners will rotate to the next[…]

08 Oct

10.9.19

Posted under: Uncategorized

3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Cal Row Rest 4 Minutes Between Rounds Round 1: 135/95 Round 2: 115/85 Round 3: 95/65

07 Oct