10.17.17

Team Tuesday (teams of 2, split work however you want) Wod 800m Run carrying a wallball, run together switch off carrying as needed (20/14) 100 Wallballs 80 Wallball sit-ups 60 Wallball Lunges 40 Wallball Twist 20 Wallball Squat Cleans 800m Run with….that’s right your wallball *if the wallball rests on the ground you get a 10 burpee penalty*

Post Wod 5X 10 GHD sit-ups 50 Flutter Kicks 30 sec Hollow Hold

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3.2.21

A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s