Saturday 3rd October 2015Saturday 3rd October 2015 Team WOD3 or 4 man team, 20 Min AMRAP, partition work as needed: 200 Wall ball (5x 10 each)100 Burpees (5 x 5 each)200 KB swings (5 x 10 each)100 Box jumps (5 x 5 each)1 mile Zercher Log Carry – (4 x 100 m each)
Saturday 3rd October 2015 Team WOD3 or 4 man team, 20 Min AMRAP, partition work as needed: 200 Wall ball (5x 10 each)100 Burpees (5 x 5 each)200 KB swings (5 x 10 each)100 Box jumps (5 x 5 each)1 mile Zercher Log Carry – (4 x 100 m each)
Saturday 24th August 2019Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)
Friday 23rd August 2019Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24
Thursday 22nd August 2019Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m