WOD

WOD Monday 7/22/19

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“Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) Rest 3 Minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) Rest 3 Minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/85) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row […]

WOD

Power Hour 7/22/19

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Back Squat 8 Rep Max. Finisher: 3 sets 50 banded hamstrings 50 KB Front rack walking lunges 50 sit ups 1 minute wall sit- plate on lap

WOD

Endurance WOD 7/21/19

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For time: 5 rounds of: 15 Kettlebell Swings, 53/35 lbs 15/12 Assault Bike Calories — then — 5 rounds of: 20 AbMat Sit-ups Run, 200 m GENERAL Two part workout with no rest between each couplet Athletes will complete all 5 rounds of kettlebell swings and bike before moving onto the 5 rounds of sit-ups […]