Steps and Pecs
Friday April 28th , 2023 10 rounds each with partner , rotate full rounds 12 step ups 2 x kb or db front rack 10 bench press 135 / 85
Friday April 28th , 2023 10 rounds each with partner , rotate full rounds 12 step ups 2 x kb or db front rack 10 bench press 135 / 85
Thursday April 27th , 2023 A. Deadstop deadlift 7 sets of 3 reps B. 7 min amrap 7 burpees 7 Kettlebell swings 50 / 35 7 toes to bar
Wednesday April 26th , 2023 AMRAP 15 10 box jumps 30 / 24 3 bear complex 135 / 85
JBC Jumping Bear Complex Read More »
Monday April 24th , 2023 AMRAP 20 5 pull ups 10 push ups 15 air squats to ball 100m run with a ball
WOD Friday April 21st , 2023 AMRAP 20 , or stop at 5 rounds 100m run 10 db snatch 50 / 35 1 rope climb *add 100m run , 10 snatch and 1 rope climb every round *
Whoop Swoop and Pull Read More »
WOD April 20th , 2023 Thruster from the Rack 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 B. Cash out AMRAP 9 Partner WOD Partner A 2 Db thrusters Partner B 2 DB thrusters Partner A 2 burpees Partner B 2 burpees Partner A 4 Db
WOD Wednesday April 19th , 2023 AMRAP 15 9 deadlifts 185 / 125 18 lunges 36 double unders
WOD Tuesday April 18th , 2023 Run 400m 27 ground to overhead 95 / 65 Run 400m 27 ground to overhead 95 / 65 Run 400m 21 ground to overhead 95 / 65 Run 400m 15 ground to overhead 95 / 65 Run 400m 9 ground to overhead 95 / 65