5.3.19 “Rahoi”

Warm-up 9 min EMOM (40 seconds of work followed by 20 seconds of rest) Bike Single Jump Rope Med-ball Sit-up

Wod 12 min AMRAP 12 Box Jumps (24 in/20 in) 6 Thrusters (95 lbs/65 lb) 6 Bar-Facing Burpees

0 views0 comments

Recent Posts

See All

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then

1.13.20

A. Strength Clean Grip Deadlift (no mixed grip) 6 sets of 3 reps *build to a tough set of 3 reps B. Conditioning For time: 100/80 Calorie Row 100 Wall-Balls 20#/14# to 10'/9' Target 50 Abmat Sit-ups 1