3-24-17

Wod 10 rounds 9 Thrusters (95/65) 35 Double-unders (2:1 singles) *We just did doubles on Wednesday, if your legs/feet are still sore from them feel free to do burpees instead (7 burpees)*

Post wod Curls 10 reps (45/25) rest 10 reps (50/30) and so on…adding 5#’s until you can’t get all 10 reps

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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#