Might as well JUMP! MetCon/Cardio 4 RFT 5 Burpee Box Jump Overs (24/20) 5 BMU 50 DU *DU = 1min, BMU = 1min, BBJO = 30sec Optional Buy Out “The Finisher”
“You must learn to love the snatch” -Mike Pearman(3-time Olympian, ex-GB National Coach) Cardio E3MOM x 4 500m Row ME HPSn (95/65) *1min rest b/n rounds *Score = # of HPSn completed thru 5 rounds Optional Buy Out “Body… Read more »
Teamwork makes the dream work! Strength/MetCon 100 Synchro Burpees 80 S2OH (155/110) 60 Synchro KB/DB PCl (Heavy) 40 Box Jumps (30/24) 20 Synchro KB/DB FSQ (Heavy) B = 8min, S2OH = 8min, PCl = 4min, Box = 4min, FSQ =… Read more »
Row, Row, Row your boat Cardio For Time 3000m Row *14min Cap Optional Buy Out “Night Out”
Drop it like a squat Strength/MetCon AMRAP 6 ME BSQ (225/155)* *Every break in sets = 7 Strict HSPU *STRETCH DAY TODAY Optional Buy Out “Ab Assault”
“From the window, to the Wall balls” MetCon/Cardio “Open WOD 13.3” AMRAP 12 150 WB (20/14) 90 DU 30 RMU *If anybody finishes RMU (or scales), head back to WB Optional Buy Out “Gripped”
Do you want a better engine? Because this is how you get a better engine! Cardio For Time 21 Cal Bike 21 Cal Row 1min Rest 15 Cal Bike 15 Cal Row 1min Rest 9 Cal Bike 9 Cal… Read more »
Ian with a solid split-jerk! Strength/Skill 1RepMax Power Clean and Jerk *Working on catching in a partial squat and NOT a starfish Optional Buy Out “Body Armor v3”
Now you’re just showing off with your one arm handstand action, Kristen… Strength/Skill EMOM x 10 3 Power Snatch (135/95) 3 Overhead Squat (135/95) 2min Rest EMOM x 10 2 Power Snatch (155/110) 2 Overhead Squat (155/110) *This is… Read more »
Nikki is no stranger to heavy weights MetCon 21-15-9 Calorie Assault Bike SDHP (75/55) Optional Buy Out “Bodybuilding” Look forward to our up and coming Nutrition Accountability Program and big things in 2019!
Just remember last week when we all said “that’s it?” when the assault bike was involved.
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
*Score = total calories completed