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Settembre 12, 2020

12/09 “Emerald”

Class 3: 0:00-10:00: 21-15-9 Wall Ball Shots (9/6#) Deadlift (100/70#) 10:00-20:00: 21-15-9 Wall Ball Shots Power Clean (60/45#) 20:00-30:00: 21-15-9 Wall Ball Shots Push Press (45/30#) […]
Settembre 11, 2020

11/09 “Aragonite”

Class 3: EMOM 8: Even: 7 Strict Press Odd: 7 Strict Weighted Pull-Ups EMOM 8: Even: 5 Strict Press Odd: 5 Strict Weighted Pull-Ups EMOM 8: […]
Settembre 10, 2020

10/09 “11.HAM 2.0”

Workout Definition Classs 3: AMRAP 10: 30 Double Unders 15 KB Swings (32/24#) Class  2: AMRAP 10: 20 Double Unders 15 KB Swings (24/16#) Class 1: […]
Settembre 9, 2020

09/09 “Garnet”

Workout Definition Class 3: 5 Rounds: :30 L-Sit Hold (Accumulate)** 1,000′ Shuttle Run* 30 Sit-Ups *Shuttle Run 50′-100′-150′-200′ **Both legs straight. Keep heels in line with […]
Settembre 8, 2020

08/09 “Sulfur”

Workout Definition Class 3: AMRAP 10: 10 DB Alternating Snatches (20/15#) 10 Double DB Hang Squat Clean class 2: AMRAP 10: 10 DB Alternating Snatches (15/10#) […]
Settembre 7, 2020

07/09/2020 “Topaz”

HEAVY DAY Class 3-2-1 : Sumo Deadlift 3-3-3-3-3-3-3 Heavy Load Then : Workout Definition CLASS 3: For Time: 50 Toes to Bar 50 Push-Ups 25 Strict […]
Settembre 5, 2020

05/09 ” DT “

RX: 5 Rounds 12 Deadlifts (70/47#) 9 Hang Squat Cleans 6 Push Jerk Level 2: 5 Rounds 12 Deadlifts (52/36#) 9 Hang Squat Cleans 6 Push […]
Settembre 4, 2020

04/09/2020 “Sapphire”

Workout Definition CLASS 3 5 Rounds: 500/400m Row 12  DB Power Clean (25/15#) – Rest :60 btw rounds CLASS 2: 5 Rounds: 500/400m Row 10 DB […]
Settembre 3, 2020

03/09/2020 “Ruby”

Workout Definition CLASS 3 EMOM 14: Even: 20 GHD Sit-Ups Odd: 5 Thrusters (Heavy)* CLASS 2: EMOM 14: Even: 20 Tuck-ups Odd: 5 Thrusters (Heavy) CLASS […]
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