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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5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca