by semmaburba | 03pm1200UTCMonday | Uncategorized
METCON: AMRAP 3:00 9 KBs 9 burpees —Rest 2:00– Amrap 3:00 7 KBs 7 burpees —Rest 2:00– Amrap 3:00 5 KBs 5 burpees
by semmaburba | 02pm1200UTCSunday | Workout of the day (WOD)
SWOD: 10×10 bench press @50% (4-0-4-0 with :60 rest) METCON: Climb the ladder as high as possible in 14:00 1 CJ 2 push ups 2 CJ 4 push-ups 3 CJ 6 push-ups 4 CJ 8 push ups 5 CJ 10 push-ups 6 CJ 12 push-ups 7 CJ 14 push-ups 8 CJ 16 push-ups 9 CJ 18 push-ups 10 CJ...
by semmaburba | 01pm1200UTCSaturday | Uncategorized
METCON: 2 rounds for time Run 1 mile 50 overhead squats 95/65 10 muscle ups
by semmaburba | 29pm1114UTCThursday | Uncategorized
SWOD: Back squat 10×10 @50% 4-0-4-0 with 1 min rest METCON: 5 rounds, each for time 20 bench press 135/95 120m sled push *Rest 3:00 after each round
by semmaburba | 28pm1128UTCWednesday | Uncategorized
**No 5am RSVPs, so class is cancelled** METCON: For time 25 box step overs 50/35 25 thrusters 25 burpee box jump overs 25 thrusters 25 box jump overs 25 thrusters 25 box jumps 25 thrusters Men: 135/115/95/75 Women: 95/75/65/55...
Recent Comments