Wednesday 17th April 2019

      Strength: Back Pause Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps   Strength: AMRAP 18: 21/15 Calorie Assault Bike 15 Strict Pull-ups 15 Dumbbell Deadlifts (50’s/35’s) 15 Dumbbell Front Squats (50’s/35’s) **MALE RX+ . KB 55#   ENDURANCE WOD 6 Rounds 200 m run 15 Wallballs 15/10 Calories Bike 30 Russian Twist w/ 25/15 #...

Monday 15th April 2019

    Strength: Split Squat for load: (each leg) #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps **Static lunges – do not alternate **   MetCon: Complete for Time: 400 Meter Run, 26 Hand Release Push-ups 400 Meter Row, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 AbMat Sit-ups 400 Meter Row, 26 Deadlifts (75/55) 400 Meter Run, 26 Air Squats 400 Meter Row, 26 Box Jumps (24/20)   ENDURANCE WOD Complete for Time: 400 Meter Run, 26 Hand Release Push-ups 400 Meter Row, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 AbMat Sit-ups 400 Meter Row, 26 RING ROWS 400 Meter Run, 26 Air Squats 400 Meter Row, 26 Box Jumps...

Saturday 13th April 2019

TEAM WOD Teams of 2 For Time: Teams of 2 For time: 200 m run (each) •30 toes-to-bars •40 single-arm dumbbell snatches •50 dumbbell box step-overs •40 single-arm dumbbell snatches •30 Pull-Ups 200 m run (each) 50 Calories Ski Erg Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in....

Friday 12th April 3019

    CHIPPER FRIDAY !! Complete for Time: 1 Mile Run 2 Wall Walks (or 25m Handstand walk) 4 Bear Complexes 135/95 500 m Row 6 Curtis P Complexes 135/95 7 Bar/Ring Muscle – Ups (scale: Burpee Pull-ups) 80 Double Unders (scale: 160...