Quad Tabata – NOT ALTERNATING – W/ 1:00 Rest between Tabatas 1. Air squats 2. Handstand pushups 3. Strict Chin .....
3 ROUND OF AMRAP 5 Mins 10 Box Step-ups (24/20) with Kettle bells (heavy) 10 KB Deadlifts (70/53) 10 Toe-2-Bar
5 Minute Row for calories Then: 5 Rounds 5 Hang Power Snatch (155/115) 5 Overhead Squats Then: 3 Minute Row .....
ISABEL For Time: 30 Snatches 135/95 5 min break between two efforts GRACE For Time: 30 Clean and Jerks 135/95
You may have noticed our awesome new sign on SE 1st Ave in Downtown Ocala. Its pretty awesome. I like .....
AMRAP 20 MINS 3 box jumps (30/24) 2 rope climbs 1 ring dip
FOR TIME 5 Bear Complexes (185/125) 800 M Run 5 Bear Complexes 400 M Run 5 Bear Complexes 200 M .....
QUAD ALTERNATING TABATA 1) Kettle Bell Swing (heavy++) 2) Pull-ups 3) Goblet Squat w/ Kettle Bell from Swings 4) Push-ups .....
CRUSH GAMES – PRELIM #2 9 Min AMRAP of 9 Power Snatches (95/63) 12 Box Jump Facing Burpees (30/24)
5 ROUNDS FOR TIME: 30 air squats 20 deadlifts (155/115) 10 Push-Press (155/115)
PAIN OPTIONAL – 12 MIN EMOM EMOM 12 Mins 3 front squats (155/115) AMRAP Muscle-ups for the remaining minute
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December .....
