Mario Cart
May 24th , 2023 3 rounds Run 500m Row 500m 50 Double unders
Shoulder to Overhead Medley
May 23 , 2023 A. Push press 4 x 8 , sets 3 and 4 same weight B Push Jerk 4 x 6 , sets 3 and 4 same weight C. split jerk 4 x 4 , sets 3 and 4 same weight d . 10 min amrap , run 100m relay race
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Broken Ladder
May 22nd , 2023 AMRAP 13 1 box jump 30 / 24 1 deadlift 135 / 95 1 front squat 135 / 95
Hard and Heavy
May 19th , 2023 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 Thruster 135 / 85 burpee over the bar
Kettlebell Sandwich
May 18th , 2023 For time 50 cal machine – buy in 3 rounds 20 Kettlebell swings 53 / 35 30 Lunges with KB 40 situps 50 cal machine – cash out
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Back Squat small bites
May 16th , 2023 Back Squat 4 rounds 3 – 2 – 1 60 – 70 – 80% B. Cash out teams of 2 at 0 :00 to 0:20 mark partner A does max cals bike at 0:30 to 0:50 mark partner B does max cals bike repeat for 10 min.
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Whirlpool
May 15th , 2023 2 rounds 400m run 40 / 30 push ups straight into 2 rounds 250m run 20 toes to bar
Puddle Jump
May 12th , 2023 3 rounds 800m run 30 burpee box jump overs 24 / 20 8 min cap per round , 3 min rest
Deadlift small bites
May 11th , 2023 4 sets 3 – 2 – 1 deadlift 60 – 70 – 80 % B. Cash out partner rowing 150m x 10 sets each 15 min cap
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