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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3.9.21

A. Strength Strict Press 4 sets of 3 reps B. Conditioning 5 rounds for time of 15/12 calorie bike 5 DB Strict Presses -30 second rest between rounds- 12 MINUTE CAP *coaches challenge Strict HSPU

3.8.21

A. Strength Front Squat 4 sets of 5 reps @ 75-80% of last weeks 3 rep B. Conditioning 14 minute AMRAP 500m row 10 Squat Cleans (135/95)(95/65) 50 Double-Unders

3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa