ABsolutely

September 21, 2018

Weightlifting Split Jerk (2-2-2-2-2) Metcon ABsolutely (AMRAP - Reps) 3 ROUNDS FOR TOTAL REPS:: 1:00 MAX WEIGHTED ABMAT SU (25#/15# PLATE) 1:00 RUSSIAN TWISTS WITH KB (1.5POOD/1POOD) (EACH SIDE IS 1 REP) 1:00 DU (NO SINGLES ALLOWED) 1:00 HANGING L-SIT HOLD (1 SEC=1 REP) (ACCUMULATED REPS) 1:00 REST

 

 

Run and Fun

September 20, 2018

Metcon Run and Fun (Time) 4 rounds for time:: 400m run 20 Wall Balls 10 Renegade Rows (35#/20#)

 

 

Follow the Leader

September 19, 2018

Follow the Leader (AMRAP - Rounds and Reps) 12' AMRAP...Partner WOD...Conga Style:: 16 Cal Row 16 Pistols (alternate sides) 16 Box Jump Overs (24/20) 16 KBS (1.5pd/1pd)