1. Conditioning 3 Rounds: 24 Cal Row 21 Hang Power Cleans (115/80) 18 Step-Back Lunges (115/80) or 35/55 KB 15 TTB or med ball sit ups 2. Rowing Conditioning 2 sets of: (4x300m, :20 rest) Rest 1:00 between sets

Amazing job to ALL those that completed 17.1 last Friday! Comfort levels were pushed and Huge accomplishments were made! Well done…1 down-4 more to go! CFCody WOD Conditioning AMRAP 4: 30 DU 15 Power Snatch (75/55#) Rest 2:00 AMRAP 4: 30 DU 12 Power Snatch (95/65#) Rest 2:00 AMRAP 4: 30 DU 9 Power Snatch […]

Teams of 2: 44-34-24-14: Toes-to-Bar Overhead Squats (95/65#) Cal. Row

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box Time cap: […]

Games WOD 17:1