2K ROW | BENCHMARK
Bench Press for load:
-1 set of a heavy 10 rep
-Build with sets of 5 and when the load feels right, "test" for a set of 10
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For Time:
2,000 Meter Row
REPEAT FROM 11/20/23
SIX FLAGS
6 Rounds x AMRAP 4:
6 Bar Muscle-Ups
400 Meter Run
Max Calorie Bike
Rest 1 Minute Between Rounds
* Score Lowest Calorie Round
SCOTTY | HERO
-1 set of a heavy 10 rep
-Build with sets of 5 and when the load feels right, "test" for a set of 10
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AMRAP 11:
5 Deadlifts (315/225)
18 Wallballs (20/14)
17 Burpee Over Bar
REPEAT FROM 12/1/23
EUROTRIP
For Time:
4 Rounds "Work"
80/64 Calorie Row
3 Rounds "Work"
60/48 Calorie Row
2 Rounds "Work"
40/32 Calorie Row
1 Round "Work"
20/16 Calorie Row
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[Work]:
30 Double Unders
5 Strict Pull-ups
15 AbMat Sit-ups
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Time Cap: 35 Minutes
ONE SIZE FITS ALL
-1 set of a heavy 10 rep
-Build with sets of 5 and when the load feels right, "test" for a set of 10
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For Time:
30 Thrusters
600 Meter Run
20 Thrusters
400 Meter Run
10 Thrusters
200 Meter Run
*Every Break On The Thrusters:
200 Meter Run
Barbell: (95/65)
Time Cap: 18 Minutes
7AM | PARTNER COMMUNITY WOD
GARAGE GAMES | OPEN GYM HOURS REST OF THE DAY
ARMSTRONG
Every 5 Minutes x 5 Rounds:
3 Rope Climbs (15')
50/40 Calorie Bike Erg
* Score Slowest Round
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SUNDAY RUNDAY
Run 2-3 miles