Mash Up Wedesday
EQUIPMENT VERSION “Mashed Potatoes” On the 0:00… Round #1: 5 Rounds of “Strict Cindy” 50 Single Dumbbell Power Cleans On the 8:00… 4...
Strong Monday
5 x 15 Front Raises 5 x 15 single arm Dumbell twist strict press 5 x 100 meter gunny walk ( if single arm switch at 50 meters) 5 x 20...
The Squeeze Saturday
THE SQUEEZE Buy in 100 Push Ups Then 4 Round of: 7 Devil Press 20 Pistols Then 3 Rounds of 15 Bent over row with DB or KB 15 DB or KB...
20.3 On a Friday
20.3 For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters ♂ 50-lb. DBs, 24-in. box Time cap:...
Chillin at Home on a Wednesday
EQUIPMENT VERSION “Kelly’s House” 5 Rounds For Time: 400m Run 30 DB Goblet Thrusters 30 Lateral Hops over DB NO EQUIPMENT VERSION...
Swole Saturday
20 AMRAP 12 DL 9 Hang Clean 6 Shoulder to Overhead w/ Barbell- 115/65 W/ DB alternating total
Friday Friday
20.2 100 Dubs 21 Burpees 75 Dubs 15 Burpees 50 Dubs 9 Burpees
Monday
Body armor: 3 Sets 10 strict V-up 15 per side DB or Kb bench press 100 meter FR Carry WOD- "Layup" both parts for time 50-40-30-20-10...
Shoulder Your Wednesday
Warm: Kettlebell Windmill 5 sets of 8 per side Rest 2 minutes between Sets WOD: 4 Rounds : Rounds 1 and 3 with right Arm Rounds 2 and 4...
First Saturday For Hero's
“ZACHARY Tellier" For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100...
