• Saturday, 071418 T

    Team Saturday

    A. Snatch + hang snatch + ohs ; to max in 14 min

    Rest 2-3

    B. 0-10 min

    80/64 cal bike

    60 t2b

    40 synchro WB weighted sit-ups. Hand off

    Amrap step overs db or kb single 24/20″

    Rest 3-4

    C. Amrap 10 Alt rds 1:1 – outside

    100m shuttle run w/ dB 50/35

    10 squats w/ DB

    10 hang snatch

  • Saturday, 070718

    Teams of 2

    A. Clean + hang clean + tng clean + overhead ; to max in 15 min

    Rest 2-3 min

    B. Amrap 12

    1500m row (alt 250)

    100 wall balls

    50 burpees onto plate

    Rest 2-3

    Afap

    600m run (alt 200m)

    100 air squats

    100 dB snatch 50/35

  • Saturday, 062318 T

    Team WOD

    A. Power snatch – tng 5 rep in 15 min

    Rest 2-3

    B. 5-10-15-20-15-10-5

    Hang squat cleans 135/93

    Shoulder to overhead

    Burpees over bar

  • Saturday, 061518 T

    Sarita & Nito training with @team_colombia

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    Team Saturday

    Teams of 2 – same gender

    100 wall balls

    1k run (200 each and alternating)

    50 t2b

    80 wall balls

    800m run

    40 t2b

    60 wall balls

    600m run

    30 t2b

    40 wall balls

    400m run

    20 t2b

    20 wall balls

    200m run

    10 t2b

  • Saturday, 060918 T

    Team

    A. Power clean + 3 s to oh ; build to Max in 12 min

    Rest 2-3

    B. Amrap 10

    35 clean and jerks 155/103

    80 / 64 cal row

    150 double unders

    rest 2-3 min

    C. Afap

    800m double plate run 45/25’s

    80 kB swings 70/53

    80 goblet lunges

    80 pull-ups

    800m run – both

  • Saturday, 060218

    Congrats Joe!

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    Team Saturday

    0-5 min – max cal bike

    5-7 rest

    7-17. . . Amrap 10 alt rds

    12 alt db snatch

    9 wall balls

    6 burpees

    17-20 rest

    @20 min afap

    AFAP

    10 rds off

    12 deadlifts 155/103

    9 hang power cleans

    6 s to oh