3-15-17

Reminder! Kickboxing tomorrow at 9:15AM(regular group class is still in session)

Wod 20 Sit-up 10 T2B 16 Sit-up 8 T2B 12 Sit-up 6 T2B 8 Sit-up 4 T2B 2000 Meter Row

Post Wod Pyramid pull-up workout (strict) 1 rep 10 sec rest 2 reps 20 sec rest and so on when you fail your set take a 2min rest then work back down the pyramid again resting 10 seconds per rep

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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#

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