12-2-16

Wod 5 Rounds not for time Max rep Bench Press Bodyweight or 70% of your 1RM 2 min rest Max rep KBS (70/53) 2 min rest *score movements separately*

Post Wod Abs 3X 1 min plank 30 sec side 30 sec side 20 sec med-ball twist 20 sec flutter kicks 1 min 20 sec rest

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike