10.30.18

Warm-up 3X 18/14 Calorie Bike 15 Hang Muscle Snatch (light)


Wod 4X 3 min of work followed by 90 Seconds of rest 10 HSPU 15 Hang Cleans 115/80 AMRAP Row for Calories *score your total calories*

Post Wod 5X 20 Med-ball Twist 10 GHD or Med-ball Sit-up

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10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R

10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl