WWPF 25 Synchronized Burpee Pullups 400m run Relay 40 Ground 2 OH, 165/113 400m Run Relay 55 Toes 2 Bar (partner hangs) 400m Run Relay 80 DB Walking Lunges, 50/35 400m Run Relay Memorial Day Murph is this Monday at 10am ...Read More
Back Squat 5-5-5 Then 15 Min of: 1000 meter row Then with remaining time Complete AMRAP of: 30 Double Unders 15 Pushups 10 Alternating DB Snatch 50/35 Post Loads and Times to ZEN and Comments: Read More
EMOM 7 Minutes-work up to heavy 3 rep 3 Hang Cleans Then….. Fran with a twist (EMOM 5 Burpees-starting on the 2nd minute) 21-15-9 Thruster 95/65 Pullup If you haven’t heard part II of Marco’s podcast yet, here it is! Marco will be competing as an individual at the Atlantic Regionals June 2-4! http://www.headsntales.org/podcast/74 ...Read More
Front Squat 3 sets of 3 reps with 3 sec pause at each rep. Then: 30 – 20 – 10 Alternating KB clean + Shoulder to Overhead + same side leg reverse lunge from a 45 plate 53/35 Toes to Rings Read More
With a Team of 3 Partner 1 200m sled push (light to moderate weight this should be a sprint) Partner 2 holds dbl Kettlebell Wall sit (accumulate 45 sec) 35s/26sKB Partner 3 dumbbell bear crawls 50ft 35/20 DB AMRAP 20 min 🙂Read More
Bench Press: 3 x 3 (3 sec neg) Weighted Pullup: 3 x 3 (3 sec pause at top) Then... 3 Rounds of ….3 min AMRAP’s 12 Deadlifts 40 DU 2 min rest Round 1: 185/123 Round 2: 225/153 Round 3: 255/183 New You Kelly Benching Fancy NancyRead More
