TRANSFORMATION TUESDAY Every 1:10 X 8 2 Back Squats @ 85-90% THEN For Time:50 Double Unders 42 Wall Balls21 Deadlifts 225/155 50 Double Unders 30 Wall Balls15 Deadlifts 225/155 50 Double Unders 18 Wall Balls9 Deadlifts 225/155 50 Double Unders RX+275/185 THEN Accessory Cash Out: 6:00 MINAssault Bike
MOTIVATIONAL MONDAY Teams Of Two: 25:00 MIN AMRAP Partner 1: 4oom Run Partner 2: AMRAP of.. 4 Wall Walks8 Box Jumps 30/24 16 KB Goblet Rev Lunges 70/5324 Push Ups32 Hollow Rocks THEN Mobility Cash Out: 2:00 Couch Stretch Each Leg. 1:00 Pigeon Stretch Each Leg.
SHOUTOUT SATURDAY OPEN TO THE PUBLIC WOD SINCE 2010! WOD COACHES CHOICE
HERO WOD FRIDAY SINCE 2010! “Ralph”4 Rounds:8 Deadlifts 250/175 16 Burpees3 Rope Climbs 600m Run THEN Core Cash Out: 5:00 AMRAP 100 Sit Ups Remaining Time: Low Plank Background: British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in
THROWBACK THURSDAY 12:00 EMOM Min 1: 3 Split Jerks Min 2: 2 Push Jerks Min 3: 1 Push Press Add Weight after Push Press THEN 7:00 MIN AMRAP8 Chest to Bar 12 Thrusters 95/65 24 Double Unders Directly into: 15 Burpee Bar Muscle Ups OR30 Bar Facing Burpees THEN Accessory Cash Out: 3 X 25
