11.30.17


Row 3X for total meters 10 sec on 50 sec off 20 on 40 off 30 on 30 off 40 on 20 off 50 on 10 off

Wod 21 min EMOM 1st min 10 Bench Press (135/75) 2nd min 10 T2B 3rd min 2 Rope Climb

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6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

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#