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Recent Posts
May 31, 2017
5 sets
3 Back Squats @tempo 42X1
WOD
15 minute AMRAP
15 KBS (55/35)
15 Burpees
(10+ rounds)
1 Power Clean + 1 Thruster + 1 Back Squat + 1 Thruster
10 minute AMRAP
10 DB Snatch (5 each arm do not need to alternate) (40/20)
20 Double Unders (2:1)
May 29, 2017
4 sets
25 Hollow rocks
25 Good Mornings
3 rounds for time.
Run 400 meters
12 Deadlifts (185/135) (RX+ Bodyweight)
21 Box Jumps (20 inch for everyone)
(12 minutes or faster)
May 26, 2017
3 Wall Walks
S/S 90 second dead hang
For time.
50 KBS (55/35)
50 Walking Lunge Steps
50 Push ups
50 Box Jumps (20/16)
50 Knees to Elbows
50 Double Unders (3:1)
(15 minutes or faster)
May 24, 2017
Row 1000 meters
10 rounds for time.
200 meter MB Run (20/14)
15 Wall Ball Shots (20/14)
*if you drop the ball, 15 squat penalty
(28 minutes or faster)
20 Bulgarian Split Squat (foot on bench or a low box) (10 each leg) (add DBs in hands if able)
12 Deadlifts (185/135) (RX+ 225/155)
21 Burpees
(18 minutes or faster)
May 23, 2017
3 Hang Power Cleans + 2 Push Press
20 minute AMRAP
Max Pull ups
Happy Birthday, Vicky!! Get those birthday burpees in!!!
May 22, 2017
20 Single Arm DB Press (10 each arm)
S/S 90 second wall sit
21-18-15-12-9-6-3
Front Squats (135/95) (RX+ 155/105)
Weighted Sit ups (20/14)
(20 minutes or faster)
May 19, 2017
HERO FRIDAY
Run 1 mile
21 Clean and Jerks (155/105)
Run 800 meters
21 Clean and Jerks
(35 minutes or faster)
May 18, 2017
3 Power Snatch + 3 Overhead Squats
5 rounds for time.
10 Deadlifts (185/135) (RX+ 5 reps at 275/185)
10 Handstand Push ups (sub for seated shoulder press or inversions)
(8 minutes or faster)
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