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WOD – February 27, 2019 at 01:14AM

#WOD 2/27/19 In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories of Assault Bike 15 Burpees 30 Walking Lunges 60 Double Unders 15 Burpees 30 Walking Lunges 20/15 Calories of Assault Bike

WOD – February 25, 2019 at 11:17PM

#WOD 2/26/19 A) 4 Sets: Romanian Deadlift x 8 Unbroken Kettlebell Swings x 20 reps AHAP *rest as needed B) For time: 1000 Meter Row Immediately followed by… 3RFT 10 Sumo DLHP (115/75#) 20 Box Jump Overs (24/20”) Immediately followed by… 1000 Meter Row

WOD – February 23, 2019 at 01:03AM

#WOD 2/23/19 In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories of Assault Bike 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 3 Ring Muscle Ups

WOD – February 21, 2019 at 12:02AM

#WOD 2/21/19 A) 6 x 250 meter Row *rest as needed, record fastest time. B) “Little Bear” Three sets for max weight of: Barbell Complex x 5 reps Rest 2 minutes between sets The Barbell Complex: Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead

WOD – February 19, 2019 at 07:41PM

#WOD 2/20/19 A) Every 3 minutes for 5 rounds: 1. Banded Crab Walk x 40 feet 2. Tall Box Jump x 5,4,3,2,1 B) AMRAP5 80 Wall Ball Shots (20/14) Max Effort Double Unders with time remaining *rest 3 minutes AMRAP5 40 Burpees Max Effort Double Unders *rest 3 minutes AMRAP3 20 Strict Pull-ups Max Effort […]

WOD – February 16, 2019 at 01:03AM

#WOD 2/16/19 In teams of 5, with only one teammate allowed per station, complete 4 Rounds for time of: Station 1 – 20 Knees to Elbow Station 2 – 15 Two Handed KB Clean & Jerks (20/12kg) Station 3 – 15 Burpees Station 4 – 15/12 Calories on Bike Station 5 – Rest