8-26-16

Technique Wallballs 2X10-15 (20/14) 2X10-15 (25/20) 1X max effort (14/10) The goal here should be to make sure you are squatting to depth, if you need to use a light ball to get to depth do it. Your score is the number on the max effort set.

Wod 15 min AMRAP 100ft sled pull (25/35) add a plate each round 10 One-arm KB snatch (53/35) 20 sit-up

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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