1.) 1000 Mile
30 minute AMRAP
30 minute AMRAP
Run 1 mile
Row 2000m
Assault Bike 50 cal
Note: Keep heart rate down and just keep nice and steady movement
*2.) 3 Back Squat @ 75% every 2 minutes for 12 minutes
*3.) for time:
15 Strict Press 95/65lb
40’ Overhead Walk 95/65lb
10 Push Press 135/95lb
40’ Overhead Walk 135/95lb
5 Push Jerk 185/125lb
40’ Overhead Walk 185/125lb
*4.) 10 rounds
5 Strict Hanging L-ups
10 Hollow Rocks
At Home
1.) 3 Rounds
:30 Max Effort for each movement:
– High Knees
– Butt Kicks
– Alt. Lunges in Place
2.) Every 1:30 for 5 rounds
5 Inch Worms (no pushup)
:30 Plank
1.) 3 Rounds
:30 Max Effort for each movement:
– High Knees
– Butt Kicks
– Alt. Lunges in Place
2.) Every 1:30 for 5 rounds
5 Inch Worms (no pushup)
:30 Plank
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Angel Anderson
1rd +23cals on the ski erg
800m for the run, ski erg instead of 2nd run. BS @125#
2
0
Brittany Nohr
Home wod
Did thurs wod w/ regular sit ups instead of ghd and 35# db 8:50. 100 daily burpees. Tempo goblet squat work
3
0
Ian Wilson
Rowing 2nd round
Surprisingly faster than Dusty Surprisingly slower than Hartman
3
0
Kelsey Waack
Home WOD
1.) 25 min AMRAP (10 air squats / 50 dubs, 20as/50 dubs, 30 ... etc) 2.) 50 burpees buy in/out, 21-15-9 pu, as, lunges x2 3.) GOWOD mobility
1
0
Megan Vogel
1 + 1 mile
31:30 when i got back in. Bs @ 205. Can’t believe I’m saying this - but it was perfect weather to run and enjoyable to be outside running. #WhoDis?
5
1
😆😆😆
Theresa Rosenquist
HomeWOD (did 1000mi Sun.)
🥰 love y’all!! Jennifer; posted on yesterday’s WB. 3/20: 30min spin🥱 & 4x{30 #25 AMSU & 20 Hip Circle Abd. & mile walk 🥶
4
0