Workout – “Helen”
21 Kettlebell Swings (53/35#)
3 Rounds for time.
Post WOD: 50 Knees-to-elbows, self paced.Continue Reading - >
2-Person Team W.O.D.
*2 man teams: Team members stay together for all exercises except the runs. All work can be partitioned as the team deems appropriate. Feeling good? Wear a 20# vest.
Run 1 mile
300 Air Squats
Run 1 mile
For time.Continue Reading - >
Partner A -2000m Row
Partner B – AMRAP: 20 Lunges, 10 barbell Rollouts
While Partner A does 2000m row partner B will complete as many rounds as possible of 50m walking Lunges and 30 abmat situps, advanced – weighted overhead walking lunges and 15-barbell rollouts. Score will be cumulative rounds for the team.Continue Reading - >
Power Clean Technique – take 10 minutes for everyone to train the Clean at intermediate weight.
2 min max Cleans (M: 95 / W: 65#)
2 min max Ring Dips (scaled to pushups)
2 min max Knees to Elbows (scaled to situps)
2 min max Double Unders (scaled to singles)
*Record total max reps of each exercise for score.Continue Reading - >
Back Squat: 5-5-5-5-5
1 x Shuttle Run*
10 Wall Ball 20# / 14#
AMRAP 15 minutes.
*Shuttle run is conducted between cones set at 10, 20, 30, 40 and 50 yard distances. Start from the 0yd line and run to 10 and back to the start…etc…until complete. Takes approximately 90-120 seconds.Continue Reading - >