Zercher Squat 8/8/8/8/8 4 RFT 200m row 20 OHWL (KB) 200m farmer carry (KB) *each athlete is designated one KB (53/35). The odd rounds must be completed with the right arm only, even with the left. If someone is caught switching arms during a designated round, 10 burpee penalty.Read More
Lift: Teams of 2 5 rounds -athlete 1 performs 15 banded jumping squats, immediately going into a 10m banded sprint, anchored by athlete 2. -the 2 athletes will walk back to the start together and athlete 2 will begin their 15 banded jumping squats. Once athlete 2 finishes the banded sprint, one round has been...Read More
Lift: Work up to an 80% of your 2 rm DL found last week * keep a strict 10-15min timeline (Then) 3 rounds -30 sec max reps (DL)/30 sec rest -30 sec max T2B/30 sec rest *DL weight is 80% of 2 RM Time permitting… “Death by Burpee”Read More
WOD: EMOTM for 10min *1 clean/jerk @ 75% 1 rm *20 double unders (Giving members the first 10 minutes to find the weight to be used) Finishers if time applies such as Jingle Jangles/Tabata workRead More
Lift: Bench press 1-1-1-1-1 *sets across – find a 1 rep max and do 4 additional sets at the was lodged 1 rm. WOD: 3RFT 30 Wallballs 24/20 10/9 15 Diamond grip push-ups 5 Ring Muscle Ups Read More
