Author: admin

14th November 2019

S & C 5 rounds for time of: 50 double-unders 20 sumo deadlift high pulls 20 Weighted sit-ups 20-cal. row / Bike Core attack

Read More

13th November 19

FBB D/B Bench press 10×4 Ring Push ups 10×4 5 mins rest Team WOD – Team of 2 AMRAP in 15 mins 30 Push press – 115/75 20 OH Saquat – 115/75

Read More

12th November 2019

Oly lift Squat clean 5×5 5 mins rest Bench Mark girl Elizabeth 21-15-9 reps Clean – 135/95 Ring dips

Read More

11th November 2019

OPEN 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes

Read More

9th November 2019

Tabata 20 sec On, 10 sec off x 4 mins Battle rope Burpees Ball slam Tire flip Shuttle run Knees to elbow Work your weakness with Coach

Read More

8th November 2019

S & C For time 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 handstand push-ups 200-ft. handstand walk/ Bear crawl 5 mins rest Core attack

Read More

7th November 1019

Team WOD – Team of 2 2 rounds for time of: 150 kettlebell swings 75 MB sit-ups -pike Row 2,000 m 5 min rest Mobility session with Coach

Read More

6th November 2019

FBB Bent over row 10×4 Static pull ups Max reps x 5 sets 5 mins rest Team WOD – Team of 2 For time – Chipper 100 pistiols 80 Pull ups “60 Box jumps – 30/24″”” 40 Toes to bar 20 mtr OH / or normal duck walk with barabell (each)

Read More