9.13.17

Bench Press

12 minutes to work up to a heavy set of 3

WOD

4 rounds 1 minute Box Jumps 24/20 1 minute Double Unders 1 minute DB Snatch 50/35, alternating arms 1 minute rest

*Total reps is your score, each round is a separate score*

Accessory 3-5 rounds 10 Hollow Rocks 10 V Ups 10 Tuck Ups 10 second Hollow Hold -1 minute rest-

Recent Posts

See All

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds