Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50 pounds each Josh Everett 16:01, Kevin Montoya 16:29, Austin Malleolo 17:08, Lance Cantu 17:40, Kristan Clever 17:45 (35lb), Jeremy Thiel 17:48, Brandon Pastorek 18:17, Rebecca Voigt 18:20 (35lb), Katie Hogan 19:59 (35lb). Post time to comments. … [Read more...] about Wednesday 110119
Bent Over Row
Arm Killer
Tabata Curls (2x5/2.5 lb)Tabata Strict Presses (2x5/2.5 lb)Tabata Bent Over Rows (2x5/2.5 lb)Tabata Side Lateral Raises (2x5/2.5 lb)Tabata Front Lateral Raises (2x5/2.5 lb)During rest, hold the weight in a static position. … [Read more...] about Arm Killer
Wendy
1 mile Run9 Squat Cleans18 Thrusters20 Renegades Row18 Burpees … [Read more...] about Wendy
Beach Day Pump
Minute 1: 45 seconds Seated Strict Presses (20/14 lb)15 seconds RestMinute 2:45 seconds Sit-Ups to Push Presses (20/14 lb)15 seconds RestMinute 3:45 seconds Bent Over Rows (20/14 lb)15 seconds RestMinute 4:45 seconds Push-Ups15 seconds RestMinute 5:45 seconds Mountain Climbers15 seconds RestRepeat 4 times … [Read more...] about Beach Day Pump
Stalker of the Seas
Buy-In:3 Devil Presses (2x50/35 lb)37 Double-UndersDirectly into, 4 Rounds of:29 Sit-Ups20 Double Dumbbell Deadlifts (2x50/35 lb)Buy-Out:4 Devil Presses (2x50/35 lb)23 Dumbbell Rows (2x50/35 lb)600 meter Run … [Read more...] about Stalker of the Seas
EOD 130
65 Front Squats (135/95 lb)65 Kettlebell Swings (2/1.5 pood)16 Lateral Partner Over Burpees65 Hang Power Cleans (135/95 lb)65 Single Kettlebell Push Presses (1.5/1 pood)16 Lateral Partner Over Burpees65 Chest-to-Bar Pull-Ups65 Box Jumps (30/24 in)16 Lateral Partner Over Burpees65 Push-Ups65 Pendlay Barbell Rows (135/95 lb)16 Lateral Partner Over BurpeesEach partner wears a … [Read more...] about EOD 130
EOD 133
65 Front Squats (135/95 lb)65 Kettlebell Swings (72/54 lb)16 Partner Over Burpees400 meter Run65 Hang Power Cleans (135/95 lb)65 Single Arm Kettlebell Presses (54/34 lb)16 Partner Over Burpees400 meter Run65 Chest to Bar Pull-Ups65 Box Jumps (30/24 in)16 Partner Over Burpees400 meter Run65 Push-Ups65 Pendlay Barbell Rows (135/95 lb) 16 Partner Over BurpeesEach partner wears a … [Read more...] about EOD 133
Ragnarök
In 6 minutes, perform:Kettlebell Half UKC* + Halo (12/8 kg)Rest 2 minutes2 Rounds of The Pace Maker:30 seconds of Left-Arm Kettlebell Swings (16/12 kg)30 seconds of Right-Arm Kettlebell Swings (16/12 kg)30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)30 … [Read more...] about Ragnarök
Assault Breakdown
3 Squat Cleans (135/95 lb)6 Thrusters (135/95 lb)9 Bent Over Rows (135/95 lb)15 Push-Ups18 Russian Twists (25/15 lb)21 calorie Assault Air Bike … [Read more...] about Assault Breakdown