10.24.17
40 Turkish get ups not for time choose a weight that allows you to keep great form throughout all 40 reps Amrap 10 10 Burpee Box Jumps 20″ 10 Power Cleans 155’105
Read More »40 Turkish get ups not for time choose a weight that allows you to keep great form throughout all 40 reps Amrap 10 10 Burpee Box Jumps 20″ 10 Power Cleans 155’105
Read More »Wod: 10 rounds for time: 7 Sumo Deadlift High Pulls (95/65) 7 Front Squats 7 Push Jerks
Read More »Wod Perform a set every 5 minutes for 25 minutes (5 sets) 5 Unbroken Bench Press (1.25 x BW/1 x BW) * 15 Unbroken KB Swings (70/53) 30 second Max Calorie Row Sprint
Read More »Wod 3 rounds for time: Run 400 meters 21 Toes to Bar 12 Hang Squat Cleans (115/80)
Read More »Squat Clean 3-3-3-3-3-3-3-3 Perform a set every 2 minutes These are NOT touch and go reps. Drop and reset each rep. Loading Guidelines: Sets 1-4: Warmup sets (40-70% 1RM) Sets 5-8: Working sets (80-85%) Wod 15-12-9 reps for time: Power Cleans (135/95) Thrusters
Read More »DeadLifts 3-3-3 Building Wod 3 Rounds for time 400m Run 12 Deadlifts 225/155 15 Ab Mat sit ups with Med Ball 20/14
Read More »Teams of 2 Amrap 20 15/12 Cal Row 9 Power Snatch 75/45 6 Box Jump overs 24,20 partners complete full round before switching
Read More »Wod Teams of 2 Complete 1500m Row switch every 250m 50 Deadlifts 225/155 50 GHD Sit ups 300 Double unders 50 Wall Balls 20/14 50 Burpees 50 T2b 50 Over head walking lunge steps 1 mile Run split
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