Double Whammy!

  • September 20, 2018

Double Tabata of:
Sit ups & Air Squats, alternating each round
* 16 rounds total – 20 seconds of work, 10 seconds of rest

2 AMRAPS:
12 Minute AMRAP:

10 Hang Power Cleans (95/65)
20 Burpees
30 Kettlebell Swings (50/35)

4 Minute Rest

12 Minute Amrap:
10 Hang Power Cleans (95/65)
20 Burpees
30 Kettlebell Swings (50/35)



Ladder Time (oh-oh oh oh oh-oh-oh)

  • September 15, 2018

Endurance WOD (7:45a)
1 Mile Run
30 Burpee Box Jumps (24/20)
40 Kettlebell Swings (50/35)
50 Air Squats
40 Kettlebell Swings (50/35)
30 Burpee Box Jumps (24/20)
1 Mile Run

Community WOD (10:00a):
800 Meter Run
20 Burpee Box Jumps (24/20)
30 Kettlebell Swings (50/35)
40 Air Squats
30 Kettlebell Swings (50/35)
20 Burpee Box Jumps (24/20)
800 Meter Run

 

All the Reps!

  • September 13, 2018

5 Minute AMRAP:
20 Double Unders, 2 HSPU
20 Double Unders, 4 HSPU
20 Double Unders, 6 HSUP
*Continue adding 2 HSPU until 5 minutes expires

3 AMRAPs With Rest:
* Score is total reps for all 3

4 Minute AMRAP:
27/21 Calorie Row
27 Burpees
27 Chest-to-bar Pull Ups
4 Minute Rest

4 Minute AMRAP:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
4 Minute Rest

4 Minute AMRAP:
15/9 Calorie Row
15 Burpees
15 Pull Ups