WU: 2 rds nft- 400m run 5 spider lunges 10 leg swings (NSEW) 10 Good Mornings ST1: Find a 2 Rep Max BACK SQUAT in 15 min. *Then* Drop 10-20 lbs, and do one more set for max reps. ST2: Find a 2 RM DEADLIFT in 17 min. *Then* Drop 20-30 lbs, and do one more...Read More
Virago – noun – archaic: a woman of masculine strength or spirit; a female warrior. SS: Find a 1 RM Push Press *then* EMOM x4: 2 Push Jerks (above weight) 6 Rounds For Time: 8 Toes-to Bar 8 Front Rack Lunges (125/85)Read More
SS: Find a max Turkish Get-up w/ KB (might be different for both arms) For time: 100 Double unders 100 Air squats 100 AbMat Sit-ups 100 KBS (53/35, American) 1000m Row *start or end with row depending on how many available rowers [30 minute hard time cap] Read More
WU: 3 slow rds- 5 Hang power cleans (empty) 5 sec hold top of ring 5 sec hold bottom of ring 5 push-ups For time: “ELIZABETH” 21-15-9 Power Clean (135/95) Ring Dip Not for time: 30 total Dumbbell Bench Presses (Heavy)Read More
WU: 5 min of- Run wall-2-wall Skip wall-2-wall Duck w-2-w Bear crawl w-2-w Strength : 3 x 5 Bent-over-Row w/ 3 Count Eccentric (Heavy barbell, supinated grip) 20 GHD Sit-ups 5 Ring Dips w/ 5 sec Hold lockout on top of rings *17 min cap Conditioning: EMOM x12: – 10 Bar Facing Burpees *Record your slowest time for score...Read More
WU: 2 rds nft- 400m run 5 spider lunges 10 leg swings (NSEW) 10 Good Mornings ST1: Find a 3 Rep Max BACK SQUAT in 15 min. *Then* Drop 10-20 lbs, and do one more set for max reps. ST2: Find a 3 RM DEADLIFT in 17 min. *Then* Drop 10-20 lbs, and do one more...Read More
