12-4-14


nailed it

CONDITIONING (alternate Push-ups and Double Unders) 20-15-10-15-20 Push-up 40-30-20-30-40 Double Under (If you do not have doubles then atempts count and your rep scheme is the same as your push-up reps) There will NOT be a clock on this WOD so Work on your push-ups to make them as perfect as you are able. If you feel you need a little extra grab a plate for the push-ups.

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row