3.19.19

Strength 3X Seated Kettle Bell Strict Press (1 arm at a time, 8 reps each) 20 Wall Balls (heavier ball than normal)

Wod 3 min AMRAP Burpee Box Jump 24/20 1 min rest then 3X 3 min on 1 min rest 25 Pull-ups Row for calories with the remaining time *score your total calories + your burpee box jumps*

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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