8-19-16

Strength Bench press 2X8 @70% 4X2 @90% 1X25 @50%

Wod 7min AMRAP 800m run Wallballs 2min rest 5min AMRAP 400m run KBS(53/35) 2min rest 3min AMRAP 200m run Toe 2 bar

your score is total number of reps Scaling: I want everyone to have 2-3 minutes in the gym on each amrap to do work, so if you can’t run an 800 in 4 min take a stop watch and turn around after 2 min of running. Same thing on the 400 and 200.

0 views0 comments

Recent Posts

See All

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85