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March 29, 2018

Conditioning

“Drago”

30-25-20-15-10:

Russian Kettlebell Swings @32/24kg

AbMat Sit-ups

10 Jumping Lunges

March 28, 2018

Conditioning

“Hot Sauce”

AMRAP 3

15 Calorie Row

21 Burpees

Max Overhead Squats @30/20kg

rest 3 minutes

AMRAP 3

13 Calorie Row

18 Burpees

Max Overhead Squats @35/25kg

rest 3 minutes

AMRAP 3

11 Calorie Row

15 Burpees

Max Overhead Squats @40/30kg

rest 3 minutes

AMRAP 3

9 Calorie Row

12 Burp...

March 27, 2018

Conditioning

“Bar Hopping”

AMRAP 15:

15 Hang Power Cleans @60/40kg

21/15 Calorie Row

15 Chest to Bar Pull-ups

30 Double Unders

March 26, 2018

Strength

Build to a Heavy Set of 3 Deadlift

Conditioning

“Optimus Prime”

AMRAP 7:

Wallballs @9/6kg

5 Deadlifts @100/70kg

March 25, 2018

Team WOD

TEAMS OF 2

“Hot Seat”

3 Rounds:

AMRAP 3: Calorie ROW

AMRAP 3: Power Snatch @45/30 kg

AMRAP 2: Pull-ups

Rest 2:00

March 23, 2018

Strength

Build to a Heavy Single Clean and Jerk in 15 Minutes

Conditioning

“Double Time”

AMRAP 10:

30 Lateral Barbell Burpees

100 Double Unders

30 Clusters @50/35kg

March 22, 2018

Conditioning

“Buckle Up”

AMRAP 3:

16 Walking Lunge (No Weight)

30 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

16 Walking Lunge @10/5kg

30 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

16 Walking Lunge @15/10kg

30 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

16...

March 21, 2018

Conditioning

“Eighteen Wheeler”

AMRAP 18:

18/12 Calorie Row

15 Wallballs @9/6kg

12 Alternating KB Snatches @24/16kg

9 Toes to Bar

March 20, 2018

Strength

5 x 3 Push Press

Conditioning

“Waterworks”

For Time:

50/35 Calorie Row

40 Kettlebell Swings @24/16kg

30 Push Press @50/35kg

40 Kettlebell Swings @24/16kg

50/35 Calorie Row

March 19, 2018

Conditioning

“Elizabeth”

21-15-9:

Squat Cleans @60/40kg

Ring Dips

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December 5, 2018

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December 3, 2018

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November 30, 2018

November 29, 2018

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