Month: October 2018

Back Squat 2×5 2 70% of Mondays weight Bench Press 3×5 @70% of Mondays weight Cash out: 3 rounds of: max strict […]

Lifting: Find a single heavy 3 Position Snatch WOD: “Power Wheels” 3 Minute AMRAP 12/9 Assault Bike Calories 12 Power Snatches, 95/65 […]

“Dirty Thirty” For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees-to-elbows 30 […]

Squat 5×5 bench 5×5 deadlift 1×5 Use 90% of Fridays weight or your 5RM weight ** WITH GOOD FORM AND DEPTH!? IF […]

“DORK” 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Boston firefighter Michael Kennedy, 33, of […]

“ANY MINUTE” ** Teams of 3 Every 1 min for 24 mins, alternating between 4 stations: 1: 1 Round Cindy 2: 10 […]

Back Squat -Find one heavy set of 5 Bench Press – Find one heavy set of 5 SPeedy Sumo DL? 5×5 @65% […]

LIFTING: 3RM Deadlift WOD: “Smooth Criminal” Complete as many rounds as possible in 15 mins of: 60 Double Unders 30 Wall Balls, […]

“Freezer Burn” 30-25-20-15-10 reps, for time of: Assault Bike Calories Russian Kettlebell Swing, 70/53 lbs Shuttle Sprint, 10 m * instructors place […]

Back Squat 2×5 Shoulder Press 3×5 Use 70% of Mondays weight for the squat Choose load on the shoulder press but try […]