In Any Order: AMRAP 12 Minutes 20 Regional Style Lunges (1Kb OH, 1 Front Rack) 53×2/35×2 15 Burpees over KBs 10/8 Cal Bike And….. AMRAP 12 Minutes 200m Sprint, 100m jog And….. AMRAP 12 Minutes 30 Sit Ups 20 Russian Twists 10 Strict T2BRead More
15 Min to Heavy Clean Then… “Officer Pancake” – B-Day WOD 30 Cleans, 185/123 300m Run 30 Strict Wt Dips, 20/14 300m Run 30 Box Jumps, 30″/24″ 300m RunRead More
a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then…….In any order 8 Minute Max Distance Sled Pull with Straps 90/50 And…… 8 Minute Ladder Sandbag Over Shoulder 1-2-3-4-5-6…..+ 1 Rope Climb after each set of sandbags 18′Read More
Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. For Time and as unbroken as possible 150 Double Unders 75 Wall Balls 15 Muscle UpsRead More
EMOM 10 Minutes 3 Thrusters (increase weight every minute) Then…… Coe 10 Rounds 10 Thrusters 95/63 10 Ring Pushups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis,...Read More
12 Minutes to a Heavy Deadlift Then…. 12 Minutes to a Heavy Front Squat Then…… 12 Minute AMRAP Sprint 100m/Jog 100m or Bike or Ski Sprint 20 second sprint/20seconds slowRead More
15 Min to heavy complex: 1 Power Snatch + 2 Hang Power Snatches Then… 3 Rounds 1 Min Kb Swings, 53/35 1 Min Cal Bike 1 Min Wall Shots, 20/14 1 Min Target BurpeesRead More
