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03/18/2019 Monday

Amrap 12 minutes of:  1 Round of “Mary”  1 Round of “DT”  For time:  400m run  30 Calories, Rowing  20 Burpees over rower  4 Rounds for time of:  3 Squat Cleans, 205/135  15 Kettlebell Swings,...

03/15/2019 Friday

Open Workout 19.4  For total time: 3 rounds of:   10 snatches   12 bar-facing burpees Rest 3 minutes Then, 3 rounds of:   10 bar muscle-ups   12 bar-facing burpees M 95 lb. W 65 lb. Time cap: 12...

03/14/2019 Thursday

Emom: 10 Minutes Odd: 3 Stone 2 Shoulder Even: 20/15 Push Ups Wod: For Time 4 Rounds Farmer Carry 200 Meters 1.5/1 Pood each side Row 500 Meters 20 Dumbbell Snatch (10 Each Arm)

03/12/2019 Tuesday

Strength: Push Press 3-3-3-3-3-3-3 Wod: For Time 21-15-9 Sumo Deadlift High Pull 95/65 Back Extensions (Run 400 Meters Between Sets Total 800 Meters)

03/11/2019 Monday

“The Seven“ Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7...