by developer | Oct 31, 2017 | W.O.D.
Warm up- 4 Frames Rowling Strength- Pendlay rows 3-3-3-3-3 Dumbell pullovers 8-8-8 Conditioning- 1000m row 50 KBS (53/35) 30 pull-ups
by developer | Oct 30, 2017 | W.O.D.
Warm up- Roxanne Strength- Push press 3-3-3-3-3 Lateral raise 8-8-8 Conditioning- 12 min AMRAP 3 hang cleans (95/65) 3 push press 3 bar facing burpees
by developer | Oct 27, 2017 | W.O.D.
Warm up- 2 Rounds 10 Burpees 15 Air squats Strength- 10 min EMOM 2 deadlifts 1 squat clean 2 front squats Conditioning- 21-15-9 MBC-Wallballs (20/14) Burpee box jump overs (24/20)
by developer | Oct 26, 2017 | W.O.D.
Warm up- Jumping jacks Mountain climbers Strength- 10 min AMRAP 400m run 30 sec rest Conditioning- 10-9-8-7-6-5-4-3-2-1 T2B Sit-ups Russian twists (20/14)
by developer | Oct 25, 2017 | W.O.D.
Warm up- 500m Row Strength- 10 min EMOM 3 bench press 5 dumbell flys Conditioning- 1000m row Then AMRAP 5 push-ups 3 Ring dips 10 min cap
