Accessory and Balance Work 3 Rounds: Single leg RDL – 10/side DB Bulgarian split squat – 6/side RX L1 L2 1,000 Meter Row -Directly Into- 21 – 15 – 9: Kettlebell Swings (70/53) Overhead Squats (115/80). 1,000 Meter Row -Directly Into- 21 – 15 – 9: Kettlebell Swings (53/35) Overhead Squats (95/60). 1,000 Meter Row
Accessory and Balance Work 3 Rounds Goblet reverse lunge slide – 10/side Good Mornings – 8-10 Prone Rear Delt flies = 8-10 RX L1 L2 For Time: 21 Deadlifts (225/155) 42 Calorie Bike 84 Double-Unders 15 Deadlifts (225/155) 30 Calorie Bike 60 Double-Unders 9 Deadlifts (225/155) 18 Calorie Bike 36 Double-Unders For Time: 21 Deadlifts
Accessory and Balance Work V-ups/single leg v ups: 15 Pushups: 15 Pull-ups-negatives-5 x :05 second decent RX L1 L2 A. On the Minute x 10: 1 Snatch B. Back Squat 5 Sets of 5 A. On the Minute x 10: 1 Snatch B. Back Squat 5 Sets of 5 A. On the Minute x 10:
RX L1 L2 5 minute amrap of: Burpee C2B 4 minute amrap of: Wall Balls, 20/14 3 minute amrap of: Calories on Assault Bike 2 minute amrap of: Wall Balls 1 minute amrap of: Burpee C2B **there is no rest between amraps 5 minute amrap of: Burpee pull ups 4 minute amrap of: Wall Balls,
9:00 a.m. Community WOD RX L1 L2 Teams of 3: 100 Calorie Row 100 Lateral Barbell Burpees 100 Power Cleans (135/95) 100 Toes to Bar 100 Push Jerks (135/95) 100 Lateral Barbell Burpees 100 Calorie Row Teams of 3: 100 Calorie Row 100 Lateral Barbell Burpees 100 Power Cleans (115/75) 100 Toes to Bar 100
Accessory and Balance Work 3 rounds: Turkish get ups-5 each arm :60 second plank RX L1 L2 Build to a set of 3 Heavy Pause Front Squats *2 Second pause at the bottom 3 x AMRAP 2 20 V-UPS + 20 Arch Ups Time remaining max Front Squats (155/105) Rest 1 Minute Between Rounds Build
Accessory and Balance Work 3 rounds: Ring rows/strict pull-ups-5 Pike hspu-5 Single arm db press-8 RX L1 L2 5 RFT: 21 Calorie Row 15 C2B Pull ups 9 Dumbbell Clusters, 50/35 5 RFT: 21 Calorie Row 15 Pull ups\Ring Rows 9 Dumbbell Clusters, 35/20 5 RFT: 21 Calorie Row 15 Ring Rows 9 Dumbbell Clusters,
Accessory and Balance Work 3 rounds: Pike-ups-15 Barbell row-10 HS kick up to wall, hold for 10-15 seconds – 3 RX L1 L2 Back Squat 3×10 On the Minute x 20: Minute 1 – 15 Hand-Release Pushups Minute 2 – 15/12 Calorie Row Minute 3 – 15 Medball Squat Cleans (20/14) Minute 4 – 50
Accessory and Balance Work 3 rounds: Box walks-5 Box dips/ring dips-10 Kneeling upside down KB press-10 RX L1 L2 40 Calorie Bike 30 Box Jumps (24/20) 20 Toes to Bar 10 Power Cleans (185/135) 20 Toes to Bar 30 Box Jumps (24/20) 40 Calorie Bike 40 Calorie Row 30 Box Jumps\Steps (24/20) 20 Toes to
Accessory and Balance Work 3 rounds: Barbell Rows – 8 Single Arm DB Strict Press -5\arm Single Leg KB DL -6\leg RX L1 L2 “Tomahawk” 21 – 15 – 9: Calorie Row Thrusters (95/65) Compare to your results from 11/19/2016 “Tomahawk” 21 – 15 – 9: Calorie Row Thrusters (75/45) Compare to your results from