by Paul Dyck | Jul 27, 2018 | Group S&C Workout
a) 9 min EMOM 10 wall balls 14/20# 5 strict pullups 10 pushups b) 20 rounds for calories 30 sec row 30 sec rest write total #kcal on board
by Paul Dyck | Jul 26, 2018 | Group S&C Workout
Friday 7-27-18 WOD A. “Hard Ball” 3 RFT 600m Run 25 Wall Balls 20/30# 30 DB Snatches @ 35/50#
by Paul Dyck | Jul 25, 2018 | Group S&C Workout
Thursday 7-26-18 WOD A. E2M 10 1 Hang Power Snatch & 1 Hang Squat Snatch B. 5 x 300m Partner sprints Fitness: A. E2M 10 5 Ring Rows @ 31×1 10 Wall Balls 20/30# go heavy for this! 5 Push Ups (add ploy or deficit if needed). B. 5 x 300m Partner...
by Paul Dyck | Jul 24, 2018 | Group S&C Workout
Wednesday 7-25-18 WOD 20 Min Partner AMRAP “Jack Hammer” 20 OH Walking Lunges BB @ 95/135# 20 C2B Chin Ups 20 Hang Power Cleans 95/135# 20 Bar Facing Burpees (CF Open Rules) Fitness Option 20 Min Partner AMRAP “Jack Hammer” 20 Double Bell Walking Lunges (front...
by Paul Dyck | Jul 23, 2018 | Group S&C Workout
Tuesday 7-24-18 WOD A. 3 Rounds NFT 5 C2B / Pull Ups @ 31×1 7 Ring Dips 9 Double Bell DL / Leg 11 Bent Over Rows (DB or KB) Supine grip B. 5 Min AMRAP 6 Goblet Squat Jumps 35/50# 6 KBS 53/50# 6 Box-Over Burpees...
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