February 10, 2018

Pick your PARTNER Saturday

Complete  for time:

20 Down & Backs Double Waiters Carry (45/25)

40 DB Up-Downs (45/25)

60 Alternating One Arm Push Presses (45/25)

80 Hanging Knee Raises

60 Alternating One Arm Push Presses

40 DB Up-Downs

20 Down & Back Farmers Carry

 

 

February 9, 2018

Complete 5 rounds for time:

400 Meter Row

30 Box Jumps (24/20)

30 Wall Balls (20/14) 10'/9'

February 8, 2018

Complete as many rounds as possible in 10:00 X 2 rounds:

3 Deadlifts (225/150)

7 Push Presses (115/75)

10 Calorie Assault Bike

*Take a 2:00 rest between your rounds

*Post 2 scores

STRENGTH WOD:  Front Squat 85%  3X3

February 7, 2018

Complete this 20:00 AMRAP of:

30 SL Sit Ups or 20 GHD's

10 Left Arm Overhead Walking Lunges (50/35)

10 Right Arm Overhead Walking Lunges (50/35)

20 Wall Ball Shots (20/14) 10'/9' no squat

STRENGTH WOD:  Snatch 80%  5X3

February 6, 2018

Buy In:  5 Calorie Assault Bike

Complete 4 rounds for time of:

10 Overhead Squats (95/65)

15 Pull Ups

20 Wall Balls (20/14) 10'/9'

25 Calorie Row

Buy Out:  30 Calorie Assault Bike

STRENGTH WOD:  Back Squat  75%  5X4