11.21.17

Strength 12 min EMOM odd min Un-broken set of HSPU (Scale:HS hold for 30 sec) even min 5 Deadlift

Wod 15 min AMRAP 30 Squat 20 Push-up 10 Pull-up At 6 min Row 1000 meters then continue the AMRAP

Recent Posts

See All

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

6.9.21

A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP