With a partner, rotate through the following stations: In 8 minutes complete: Max alternating sets of 15 KB Swings (24kg/16kg) rest 2 minutes In 8 minutes: Build to a 5 rep max Bench Press rest 2 minutes In 8 minutes complete: Max alternating sets of 15/12 Calorie Row * Input[…]
Read More »Team Wod Amrap 20 partner 1 Cal Bikes 20/18 partner 2 Amrap of: 8 Pull Ups+ 6 Squat Snatches 95/65 + 8 T2b + 5 Burpees continue where partner left off. total rounds complete is your score
Read More »In teams of 3: Row 6000 meters * Switch every 250 meters ** Row each piece as fast as possible Post row time to comments. (Use one rower. Time = time on clock, not rower. Fast transitions!) Scoring: Time
Read More »Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 AMRAP 15: 60 Double Unders 25 Box Jumps 24/20 15 Deadlifts (245/165)
Read More »Perform each set as fast as possible: Set 1: 20 Calorie Row 30 Pushups 40 AbMat Situps 50 Squats rest 3 minutes Set 2: 30 Pushups 40 AbMat Situps 50 Squats 20 Calorie Row rest 3 minutes Set 3: 40 AbMat Situps 50 Squats 20 Calorie Row 30 Pushups rest[…]
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