March 20, 2018

Complete this 18:00 AMRAP of:

20 Calorie Row

20 HR Push Ups

10 Wall Balls

10 Pull Ups

March 19,2018

"HANSEN"

Complete 5 rounds for time:

30 KB Swings (70/45)

30 Burpees

30 GHD Sit ups or SL Sit Ups

STRENGTH WOD:  Snatch 1 rep max

March 17, 2018

WE WILL BE CLOSED TODAY (SATURDAY) AS WE ALL ARE RUNNING IN THE LSB / PARTY.

 

OPEN GYM ON SUNDAY 9:30AM  TILL 11AM

March 16, 2018

18.4 WORKOUT

For Time:

21 Deadlifts 225/150)

21 Handstand Push Ups

15 DL

15 HSPU

9 DL

9 HSPU

21 Deadlifts (315/205)

50' Handstand Walk

15 DL

50' HS Walk

9 DL

50' HS Walk

TIME CAP:  9 minutes

* We will have a alternative wod posted at the gym too!

March 15, 2018

Complete 4 rounds for time:

10 Down & Back Runs with Ball (20/14)

1 Mile Assault Bike

STRENGTH WOD:  SP/PP 85%  3X3