For time:
200M Run or Row
2 Minute rest
400M Run or Row
2 Minute rest
800M Run or Row
2 Minute Rest
400M Run or Row
2 Minute Rest
200M Run


Category: Uncategorized

5 Rounds For Time:
5 Strict Handstand Pushups
10 KB Swings…
30 V-Ups


Category: Uncategorized

EMOM 21
1st Minute 1 Deadlift@90% of 1rm
2nd Minute 5 Box Jumps
3rd Minute Rest


Category: Uncategorized

For Time:
1,000M Row
-Then, straight into-
10 rounds of:
5 Toes to Bar
5 Burpees
-Then Finish with-
400M Run


Category: Uncategorized

AMRAP 17
7 Overhead Squats
21 Double Unders


Category: Uncategorized

EMOM 20
1st Minute 2 Power Cleans @ 80% of 1 rep max
2nd Minute Max Unbroken Strict Handstand pushups


Category: Uncategorized

4 rounds for time of 800 meter run or row
Resting the amount of time it took you to run or row


Category: Uncategorized

10 Rounds For Time:
6 Strict Ring Dips
8 One Arm Rows Per Arm
15 V-Ups


Category: Uncategorized

Saturday WOD with Zippy

Team WOD for time

If 3 person team -
partner #1 rows
partner #2 runs 200 meters
partner #3 max rep burpees

If 2 person team -
partner #1 rows
partner #2 runs 200 meters
Both partners do 5 burpees each time they switch

Everyone on a team uses the same rower. Workout is done when rower hits 5K


Category: Uncategorized

“Grace”

30 Clean & Jerk


Category: Uncategorized
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