Part A: At 0:00 800m Run Part B: At 6:00 AMRAP 12 mins 20 RKBS (1.5/1) 15 Box Jumps (24/20) 5 Strict Pull Ups Part C: At 20:00 800m Run C: 3 Strict Pull Ups M:...
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Part A: Snatch 7×2 (80-85% of 1RM) Drop and reset between reps. Part B: AMRAP 18 mins 24 Air Squats 6 Strict HSPU 3 Power Snatch (135/95) C: Kipping HSPU, 95/65 M: Box HSPU, 75/55 Circuit...
Hours of Operation Today: 9am, 11am, 430pm 8 Rounds 500m Row 20 AbMat Sit Ups 15 Push Ups 5 Deadlifts (75% of your 1RM) C: Same M: 15 AbMat Sit ups, 70% DL 40 min cap.
Circuit Fit 6 Rounds 20/15 Cal Row 10 Hand Release Push Ups 20 AbMat Sit Ups 10 AKBS 1 min rest between rounds. _______________ Open Gym
AMRAP 10 mins 15/12 Cal Row 9 OHS (95/65) ~Rest 2 mins~ AMRAP 8 mins 60 Double Unders 7 OHS (115/85) ~Rest 2 mins~ AMRAP 6 mins 200m Run 5 OHS (135/95) C: 65/45,...
Part A: Strict Press (from the floor) E3MOM 18 mins Set 1: 4 @ 70% Set 2: 3 @ 80% Set 3: 2 @ 85% Set 4: 1 @ 90% Set 5: 3 @ 80% Set 6: 3 @...
AMRAP 24 600m Run 25 Wall Balls 50 Double Unders 10 Wall Balls 20 Double Unders C: Same M: 14/8, 2:1 SU Circuit Fit Same as above.
Part A: AMRAP 18 mins 24/20 Cal Row 200m Run 12 Deadlifts (225/155) C: 185/125 M: 115/75 Part B: 4 Rounds, each round UB :30 Hollow Hold 5 V-Ups 10 Hollow Rocks 1 min rest
Part A: 3 Rounds 7 Pull Ups 7 Ring Dips 7 Burpee Box Jump Overs (24/20) ~Rest 2 mins~ 3 Rounds 6 Pull Ups 6 Ring Dips 6 Burpee Box Jump Overs ~Rest 2 mins~ ...
Tell us about yourself. I was born and raised in northern NJ (Exit 172) but I’ve been a NOVA transplant since 2004. I currently live in Arlington with my wonderful wife and three crazy boys (7, 4, and...