WODs

Lifting: Shoulder Press, Push Press and Push Jerks

Shoulder Press 1-1-1-1-1, using heaviest weight per set Push Press 3-3-3-3-3, using heaviest weight per set Push Jerk 5-5-5-5-5, using heaviest weight per set

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Nothing assigned for September 17, 2019

1:

FT: Assault Bike Calories, Double Unders and Rows

For time: 50/35 Assault Bike Calories 125 Double Unders Row, 2 km 125 Double Unders 50/35 Assault Bike Calories

"Fuller Circle"

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2:

5 mins RemReps: Strict Handstand Push-ups and Dumbbell Power Snatches

In 5 mins do: 20 Strict Handstand Push-ups 40 Dumbbell Power Snatches, 50/35 lbs max reps in remaining time, Strict Handstand Push-up

Gymnastic Conditioning

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3:

3 RFQ: GHD Sit-ups and Single Arm Dumbbell Bent Over Rows

3 rounds for quality of: 25 GHD Sit-ups 10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

Body Armor

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Nothing assigned for September 17, 2019