7/29/19 Author: Misty 07/29/2019 AMRAP 45:00 A – Run 400 B – Row for cal C – Rest *Teams of 3, rotate upon completion of 400 **Teams of 2 use 2:00 for 400 ghost Walk 1 lap Workout of the Day
06/07/2019 Author: Misty 06/07/2019 Every 3:00 for 30:00 (10) 1:00 ME row for cal 4 sets for quality ME ring dips 8 DB bent row R AHAP 8 DB bent row L Workout of the Day
06/06/2019 Author: Misty 06/06/2019 For time 30-20-10 RKBS 55/35 Rx+ 70/55 BBJO 24/20 Abmat situps 20:00 for quality 10 alt scorpion 10 swimmers 10 hip down pushups :20 pinch grip plate hold AHAP :30 in dead btm of squat Jog 1 lap Workout of the Day
06/05/2019 Author: Misty 06/05/2019 AMRAP 15:00 50 doubles 100M FW AHAP Up and back bear crawl Rx+ 50′ HS walk 20:00 for quality Burgener warm up 5 pass thru 5 lateral leg swing R 5 lateral leg swing L 3 inch worm 50M WW R AHAP 50M WW L Workout of the Day
06/04/2019 Author: Misty 06/04/2019 40:00 for completion Single unders Step up to mid shin AB Row 1 lap run burpees balance of time *Rotate every 2:00 **No score ***At or just beyond conversational pace Accumulate 1:30 of each Front plank Side plank L Side plank R Workout of the Day
