February 24, 2018

Pick your own partner Saturday

Complete 5 rounds for time:

30 Burpees

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

30 Deadlifts (175/120)

30 KB Swings (55/35)

February 23, 2018

Workout 18.1

Complete this 20 minute AMRAP:

8 Toes to Bar

10 Dumbbell Hang Clean and Jerks (50/35)

14 Calorie Row

February 22, 2018

Complete 4 rounds for time:

20 Alternating DB Hang Snatches (45/30)

10 Run Down & Backs (carrying DB)

20 Knees to Elbows

STRENGTH WOD:  Back Squat  87%  3X3

February 21, 2018

Complete for time:

15 Flat Bench Presses (135/95)

100 Calorie Row

30 Calorie Assault Bike

15 Flat Bench Presses (135/95)

75 Calorie Row

20 Calorie Assault Bike

15 Bench Presses

STRENGTH WOD:  SP/SPP 80%  5X3

 

 

 

February 20, 2018

"HAVANA"

Complete this 25 minute AMRAP of:

150 Double Unders

50 Push Ups

15 Power Cleans (185/125)

STRENGTH WOD:  Deadlift 75%  5X4