Wednesday, January 8, 2020
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“ Tune Squad ”
(All Classes)
Teams of 2
AMRAP 25:
200 DU
100 Cal Row
80 DB Snatches (50,35)
60 TTB
40 Burpees Over Rower
20 Bar Muscle-Ups
* Divide Reps As Needed
Friday, August 23, 2019
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“ WZA Online Challenge Workout 2 ”
16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups
Wednesday, August 14, 2019
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“ Ninja Turtle ”
On The 4:00 x 5 Rounds:
3 Bar Muscle-Ups
6 TTB
9 Deadlifts (225,155)
15/12 Calorie Assault Bike
” SWEAT “
4 x 5 :00 Rounds
200m Run
3 Bar Muscle Ups
6 TTB
12 Cal Assault Bike Calories
24 KBS
* Rest 2:00 After Each Round *
** Pickup Where You Left Off At The Start Of Each Round **
Tuesday, July 23, 2019
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“ Baccarat “ (All Classes)
Teams of 2
AMRAP 20:
500m Assault Bike
4 Bar Muscle-Ups
12 DB Snatches (Athletes Choice)
* Partners will alternate full rounds *
Friday, May 24, 2019
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" Napalm "
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20,14)
Thursday, March 7, 2019 !!! BRING-A-FRIEND DAY !!!
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“ Freeze Frame ”
AMRAP 14:
40 DB Snatch (50,35)
20 Strict HSPU
40 Box Jump Overs (24,20)
20 Bar Muscle-Ups
“ SWEAT ”
AMRAP 22:
30 DB Snatch
15 HR Push-Up
30 Weighted Step-Ups
15 Pull-Ups
Tuesday, November 20, 2018
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“ Flying High “
Ascending Ladder for 15:00:
1 Power Clean / 30 DU / 3 Bar Muscle-Ups
2 Power Cleans / 30 DU / 3 Bar Muscle-Ups
3 Power Cleans / 30 DU / 3 Bar Muscle-Ups….
* RX = 205/145 *
” SWEAT “ (6AM,6PM)
4 Rounds:
1:00 Max In & Out Plate Hops
1:00 Max KB Push Press (KB x 2)
1:00 Max PVC Good mornings
1:00 Max KB Front Squat (KB x 2)
1:00 Max Single Touch Plate Hops
1:00 Rest
Thursday, April 19, 2018
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“Gun Show”
For Time with a 20:00 Cap:
50 Barbell-Facing Burpees
50 Sumo Deadlift High Pulls (115/80)
35 Burpee Box Jumps (24″/20″)
35 Power Cleans (115/80)
20 Burpee Box Jump Overs (24″/20″)
20 Bar Muscle-Ups
