27 October 2018

27 October 2018

Warm Up: 400M Row then, banded shoulder work& Couch Stretch WOD: The Centurian With a Partner, complete the following in order: 100 Wall Balls (20#/14#) 100 KB Swings (50#/35#) 100 Push Press (65#/45#) 100 Box Jumps (24″/20″) 200 Double Unders (600 Singles) *...
20 October 2018

20 October 2018

Warm Up: 400m Run or Row 3 Rounds of: 10 Jumping Squats, 10 Russian Twists, 10 Pushups WOD: Switcher 15 Min AMRAP – In teams of 2, Alternate Complete rounds of: 20 KBS (70/50 – 50/35 – 35/25) 10 Burpees 200m...
13 October 2018

13 October 2018

20 min EMOM with a Partner:10 Burpees5 Pull-ups1st minute: Partner A completes 10 Burpees while Partner B completes 5 Pull-ups.Then swap for the second minute, etc.
6 October 2018

6 October 2018

With a partner, For Time: 75 Wallballs (20/12) 100 Pull-ups 125 Box Jumps (24/20) 100 Kettlebell Swings (50/35) 75 Burpees *One Person working at a time. **When not working, hold a wall-sit
29 September 2018

29 September 2018

With a Partner, 2 Rounds of: 200 Double-unders (600 Singles) 50 Goblet Squats (45/70) 50 Pullups 50 Box Jumps (20/24)