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August 31, 2018

Conditioning

“Doce”

AMRAP 4:

21 Calorie Row

21 Power Cleans @60/40kg

15 Burpee Box Jump Overs @24"/20"

Rest 4 minutes

AMRAP 4:

21 Calorie Row

21 Power Cleans @55/35kg

15 Burpee Box Jump Overs @24"/20"

Rest 4 minutes

AMRAP 4:

21 Calorie Row

21 Power Cleans @45/30kg

15 Burpee Box Jump...

August 30, 2018

Conditioning

“Impressed”

AMRAP 15:

1 Rope Climb

12 Double KB Push Press @20/16kg

1 Rope Climb

20 Meter Walking Lunges

August 29, 2018

Conditioning

“Lost Count”

For Time:

200 Double Unders

1,500 Meter Row

100 Wallballs @9/6kg

1 Stadium lap

Time Cap 25 min

August 28, 2018

Conditioning

“Helen”

3 Rounds:

400 Meter Run

21 Kettlebell Swings @24/16kg

12 Pull-ups

August 27, 2018

Conditioning

“Button Down”

3 Rounds:

3 Minute Calorie Row

2 Minute Burpee Box Jump Overs @24"/20"

1 Minute Calorie Bike/Ski

Rest 2 Minutes Between Rounds

August 24, 2018

HERO WOD

“Daniel”

For Time:

50 Pull-ups

400 Meter Run

21 Thrusters @40/30kg

800 Meter Run

21 Thrusters @40/30kg

400 Meter Run

50 Pull-ups

August 23, 2018

Strength

Build to a Heavy Set of 3 Overhead Squat

Conditioning

“Dilly Dilly”

AMRAP 12:

2 Power Snatches @60/40kg

4 Overhead Squats @60/40kg

16 Calorie Row

August 22, 2018

HERO WOD

“Glen”

For Time:

30 Clean and Jerks @60/40kg

1 mile Run

10 Rope Climbs

1 mile Run

100 Burpees

August 21, 2018

Conditioning

“Liquid Laugh”

5 Rounds:

1 Minute Front Rack KB Step Back Lunges @20/16kg

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

August 20, 2018

Conditioning

“TNT”

For Time:

30 Snatches @40/30kg

30 Clean and Jerks @40/30kg

30 Thrusters @40/30kg

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December 5, 2018

December 4, 2018

December 3, 2018

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November 30, 2018

November 29, 2018

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November 25, 2018

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