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    • May 1, 2019
    • 1 min read

5.1.19

Bike for calories 8X 20 seconds on 20 seconds rest

Wod 4 Rounds: 2 min of work followed by 1 min rest 2X 8 Deadlift 155/105 8 Back Squat 155/105 (bar must be taken from the ground…if you want the RX) then Max rep Double Unders 1 min rest *score your total Double Unders*

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4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40