2/29

2/29 20 Minute AMRAP 30 cal Row, 3 Hand Release Push Ups, 3 KB Snatches (53/35) each arm 60 cal Row, 3 Hand Release Push Ups, 6 KB Snatches (53/35) each arm 90 cal Row, 3 Hand Release Push Ups, 9 KB Snatches (53/35) each arm Add 30 cal and 3 reps to the Snatches with...

2/26

2/26 16.1 20 Minute AMRAP 25 ft. Overhead Walking Lunge (95/65) 8 Burpees 25 ft. Overhead Walking Lunge (95/65) 8 Chest to Bar Pull Ups  

2/25

2/25 Warm Up 400 m Run / 500 m Row Coach’s Choice Breakfast Club Warm Up: 10 Rounds – 20 Min Time Cap 1:30 sec Fast Laps Choose Your Poison: 3 Rounds for Time 2 Laps / 500 m Row 25 Wall Balls (20/14) 1 Med Ball Lap (ball overhead) 25 Burpees 250 m Row 25...

2/24

2/24 Warm Up 400 m Run / 500 m Row 25 GHD Sit Ups 20 Push Ups 15 Lunges 10 PVC OHS 5 Inchworms with Push Up Dynamic 200 Singles   WOD CHOICE WEDNESDAY!! Member’s Choice A) Conditioning WOD 20 Min AMRAP 5 Pistols (alternating legs) 10 Burpees 15 Goblet...

2/23

2/23   Warm Up 400 m Run / 500 m Row 2 x 10 Box jumps 15 Push Ups 20 Air Squats 2 x 30 sec Plank Holds 2 Wall Walks 2 Rope Climbs   EMOM x 10 Odd: 10 TTB Even: 10 Thrusters (95/65)   WOD: 3 Rounds for Time 500 m Row 12 Burpees 21 Box Jumps (24/20) Cash...
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