This week is the last week of the open. Don’t forget to submit your 19.4 score by 5pm Monday. The Open is almost over, for most of us it’s got ups and downs like everything in life. Focus on what is in your control and discard the things you cannot control. You can also look […]
DUNK LADY HERE WEDNESDAY , just a check in not a challenge. EMOM 4 min x 5 Reps thruster rest 1 min EMOM 4 min x 4 reps thruster rest 1 min EMOM 4 min x 3 Reps thruster rest 1 min EMOM 4 min x 2 Reps thruster Then practice your form and holds
Body Fat lady will be here Wednesday , 2 – 7 pm , you can pay her directly. Not a challenge , just a check in. WOD 3 . 12 . 19 5 x 3 min Rounds, rest 3 min Buy in 15 / 12 cal bike Snatch ( See below ) max reps ring
WOD 3 . 11 . 19 – Body Fat lady will be here Wednesday , 2 – 7 pm , you can pay her directly. Not a challenge , just a check in. ” 7 / 11 ” 7 min AMRAP 5 Clean and Jerk 135 / 95 6 pull ups ( strict is possible,
7 / 11 and Crazy 8s Read More »
3 . 7. 19 5 Rounds run or row depending on weather 250m 20 situps 1 min GOAT practice
3 . 6 .19 20 min AMRAP 10 reps 5 / 5 Dumbbell hang clean and Jerk 50 / 35 10 Overhead squats 95 / 65 10 Burpees over bar
WOD 3 . 5 . 19 5 x 3 min Rounds Rest 3 min between each round Each round begins with 15 / 12 calorie assault bike Then complete as many reps as possible of : Round 1 : 21 Deadlifts and 21 HSPU Round 2 : 15 deadlifts and 15 HSPU Round 3 :
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