RMSDF

Warm Up

Team prowler push 20 minutes

WOD

5 rds not for time

400 m row

25 ab mat sit ups

 

A long day at the gym.

This was Pure Pain

400 Meters Walking Lunges

*Kettlebells Optional:  10 Overhead< 10 Rack<10 Farmers Carry

Warm Up

Dead hang pull ups

WOD

5 rds working with a partner, one partner does all three exercises while the other spots/encourages

10 Floor press

250 m row

20 sit ups

Strength

5x3 Squat Cleans

WOD

15 minute AMRAP

10 Push Ups to Planks

10 Ball Slams

Warm up

Cindy - 12 minutes

8 min AMRAP

5 pull ups - 10 push ups - 15 air squats

WOD

30,25,20,15 & 10

Burpees, box jumps & toes to bar

Warm Up

barbell complex 3 rounds

WOD

every minute on the minute

1 push up - 1 squat

add a rep to each each minute, so on the 10th minute you should do 10 reps of each

continue as long as possible. 17 minutes max

Fight Gone Bad!

Warm Up

Team Row & Sledge Hammer Strikes 10 minutes

5 x 5 Squat Cleans

5 x 5 Handstand Push Ups

50 reps each must finish exercise before moving on

sdhp - ghd sit up- ppress - kbswings - sledge hammer - burpees

warm up

1600m row

WOD 21-15-9

Ring Dips-GHD Sit Up- Jump Squats