Saturday, August 12, 2023
0:00 – 4:00 Minutes
Max rounds of:
30 Sit ups
60 Double unders
-THEN-
800m Run
-THEN-
4 Rounds of:
15 Box jump overs (24″/20″)
30 Wall ball (20#/14#)
Thursday, August 10, 2023
AMRAP in 18 minutes of:
25 Calorie row
20 Shoulder to overhead (95#/65#)
15 Calorie assault bike
10 Bench press (155#/105#)
Sunday, August 6, 2023
4 Rounds with a partner for time of:
20 Synchro KB swings (53#/35#/20#)
50 Double unders
-THEN-
With a partner for time.
42-30-18 reps of:
Sumo deadlift high-pull (95#/65#/45#)
Synchro burpees over the bar
Saturday, August 5, 2023
AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
