4 RFT:
25 Air squats
200m Run
12 Strict Pullups
200m run
25 Wallballs (30/20)
*22min Time Cap
*Modify as Needed
Month: June 2019
6.28.19
*** Reminders***
-Please see Old bald guy for new member profile in member system
-Pick up tickets for Riverdogs Game for Sat 29th
Partner WOD:(athletes start on opposite AMRAP then switch)
For Score:
8min AMRAP
20 Wallballs (20/14)
10 Burpees to 6″ Target
-Rest 2 mins
8min AMRAP:
20 Alt DB snatch (50/35)
50 DU
-Rest 2mins
For Time: (Together)
400m Farmers walk (50/35-each hand)(1 set of weights)
6.26.19
6 sets of complex:
1 Snatch + 2 OHS
(work to a heavy, no misses)
For Time:
50/40 Cal AB
100 Push Ups
50 Box Jumps (24/20)
* 11min Time Cap
* Modify as needed
6.25.19
6 sets:
1X500m Row Sprints
-Rest 2-3 mins between efforts
*2 Scores: Fastest and slowest sprint
6.24.19
6 sets:
1 Clean + 3 Front Squats
(work to a heavy set/no miss lifts)
9min AMRAP:
100m run
12 KB swings (53/35)
8 C2B Pullups
