1.9.19

Wod 5X 3 Min AMRAP 1 Min Rest 8 Bar Facing Burpees 6 Deadlift 165/110 4 Shoulder to Overhead 165/110 *pick up where you left off at the beginning of each 3 min AMRAP and your score is the total number of reps*

Post Wod Abs 5X 7 Hanging Leg Raises (no kipping) 15 Second Hollow Hold

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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows