Month: October 2020

Lifting: In 10 mins.. Shoulder Press 1×5 at 65% Shoulder Press 1×5 at 75% Shoulder Press 1×5 at 85% Rest as needed […]

Every 4 mins for 20 mins do: 12 Toes-to-bars 12/10 Assault Bike Calories 12 Wall Balls, 20/14 lbs 12 Burpees Target time […]

Lifting: 10 mins to find a single heavy Snatch -Look to reach a Heavy Single in 5-8 sets -Rest at least 1:00 […]

Bench Press 5×5 at 72% Shoulder Press 5×4 at 72% Incline Dumbbell Fly 12-12-12– set Dumbbell Pull Over 12-12-12– Alternating Dumbbell Hammer […]

For time: 200 Double Unders 100/75 Push-ups 50 Deadlifts, 185/125 lbs

Lifting: 12 minutes to complete: Back Squat 1×5 @65% 1×5 @75% 1×5+ @85% WOD: Complete as many rounds as possible in 12 […]

Back Squat 5×5 at 72% Front Squat 5×4 at 72% Lunge Good Morning 12-12-12-12- Hanging Leg Raise 8-8-8-8- Weighted Plank Hold 40-40-40-40-

Partner Mash Up Teams of 2 Complete as many rounds as possible in 15 mins of: 5 Pull-ups 10 Push-ups 15 Air […]

” Aweful Annie” For time: 50 Double Unders 50 Stick Sit Ups 5 Cleans, 275/185 lbs 40 Double Unders 40 Stick Sit […]

“Nasty Nancy” 5 rounds for time of: Row, 500 m 15 Overhead Squats, 185/125 lbs 15 Bar Facing Burpees * 30 min […]