DEADLIFTS, PULL UPS, BOX JUMPS AND DOUBLE UNDERS

DeadLift 5 @ 65%DeadLift 5 @ 70%DeadLift 10 @ 75%*rest 2 minutes between sets then…Complete as many rounds as possible in 20 mins of:5 Pull-ups10 Box Jumps, 24/2020 Double Underspost rounds completed

FRONT SQUATS, GROUND TO OVERHEADS AND WEIGHTED SIT UPS

Front Squat 5 @ 65%Front Squat 5 @ 70%Front Squat 10 @ 75%then…For 5 rounds:AMRAP in 2 mins of:5 Bumper Plate Ground To Overheads5 Weighted Sit Up with plate in handsRest 1 min between each cycle. For each cycle start where you left offLevel 3 45/25Level 2...

BENCH PRESSES, POWER CLEANS AND LATERAL BURPEES

Bench Press 5 @ 65 of your 1 rep maxBench Press 5 @ 70 of your 1 rep maxBench Press 10 @ 75 of your 1 rep maxRest 2 minutes between setsthen…15-12-9-6-3 reps, for time of:Power CleanBurpee over BarbellLevel 3 135/95Level 2 95/65Level 1 65/45Puppies 45/30/Med Ball Post...

CAPITAL AFFILIATE LEAGUE WEEK 4

Capital Affiliate League week 4!!!”Gymnastics Regatta”10 MinutesWOD 1 is a 4 person and 10min WOD in which athletes must maintain order throughout the WOD.  The first element of the WOD is a 150 calorie row in which athletes must row 25 calories each and...

TURKISH GET UPS, SWINGS, AND GOBLET SQUATS

Turkish Get Up Reviewthen…For Time:20 Turkish Get ups 53/35 pound Kettlebell30 KB Swings 20 Goblet Squats 30 KB Swings20 Goblet Squats30 KB Swings20 Turkish Get UpsPost time completed